Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

1:00 Echo Bike

10 Spider-Man Lunge

1:00 Row

10 Squat2Stand

10 Kneeling Lat Stretch

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

WOD:

4 Rounds:

2 Min Max Meters – Ski Erg

1 Min Rest

2 Min Max Meters – Echo Bike

1 Min Rest

2 Min Max Meters – Row

2 Min Rest

Score = Total Cals

Video courtesy of Train FTW.

Quick, short bursts of intensity is on the menu today!  Aim to go as close to full-go, especially towards the end of each segment, as you are going into a one-minute break.  How far can you make it?

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side