8 Cal Bike

10 Squat2Stands

10 Side lunges

10 Cal Row

10 Bow2Bends

10 Kneeling Lat Stretches

8 Cal Ski Erg

10 Huggers

10 Over & Backs

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD



5 Cal Ski Erg

5 Cal Row

5 Cal Echo Bike

10 Cal Ski Erg

10 Cal Row

10 Cal Echo Bike

Etc… Add 5 cals every round

–  Rest 3 Min


Repeat for 4 sets (start back at 5/5/5 at beginning of each set)

Score = total cals

Video courtesy of The Ready State. Looking for a good cardio output every 7-minute segment today!  You’ll have to push the pace to get into the 15s on all three movements.  Can you make it to the 20s?

Scaling Options:

No ski erg -> Banded Ski Erg – 2 pulls = 1 Cal

Cool Down:

Couch Stretch – 2 Min per side


Thread=the-needle hold – 1 min per side


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