Warmup:

2X:

:20 arm-only row

:20 legs & hips row

:20 full body row

Then…

Walking lunge 30’

Inchworm 30’

Bear crawl 30’

Side lunge 30’

WOD:

4 Rounds:

1:30 Row (cals)

:30 Rest

1:30 Assault Bike (Cals)

:30 Rest

1:30 Ski Erg (Cals)

:30 Rest

Score = Total Cals

Video courtesy of MisFit Athletics.

With only 90 seconds of work at a time, look to hit a pretty fast pace on each machine every round.  The 30 second break should be just enough to get the heart rate back under control before tackling the next movement.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State