2 Sets of:

5 Cal Bike

10 Squat2Stands

5 Cal Row

10 Bow 2Bends

5 Cal Ski Erg

10 Over & Backs


Super Squat Hip Sequence – Video courtesy of Mobility WOD.


7 Min AMRAP:

10 Ski Erg

10 Cal Bike

10 Cal Row

-Add 5 Cals to each movement every round

Rest 3 Min

Repeat for a total of 4 Rounds

Score= Total Cals

Today is brought to you from some old friends from Fit2Fight.  This is a straight cardio grind. After finishing 10 cals on the ski erg, bike, and rower, you then will complete 15 cals on the ski erg, bike, and rower, then 20 per, and so on.  Fight the urge to go all-out sprint on the 10 cal round.  Know that you will be moving the full 7 minutes each round.  Every round, you start back at the round of 10 cals.

Scaling Options:

If no Ski Erg -> Banded Pull Downs – video courtesy of Power Plant Gym

Cool Down:

Scorpion Pose – 1 Min per side


Iron Cross – 1 Min per side

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