Warmup:

1:00 Ski Erg EZ pace

10 Box step overs

10 Kickers

5 Inchworm to hollow – see video below, courtesy of Dr. Tyler Kallasy

:30 Cobra Pose

5 Jumping knee tucks

5 Box Jump overs

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

WOD:

For Time:

150/120 Cal Ski Erg*

*Every 3 Min complete 8 Box Jump Overs (24″/20″)

Start workout on Ski Erg

Time cap – 45 min

Video courtesy of Misfit Athletics.

Spoiler alert – no one is going to finish this WOD in 3 minutes, so just know going in, you’ll have some box jump overs in your future.  That said, still work to get a good chunk of calories out of the way every 3 minutes.  Would suggest maybe stopping about 10-15 seconds before the 3 min mark so you are a bit fresher going into the box jump overs.

Scaling Options:

Total cals -> 100/80 (ELITE: 220)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Cobra Pose – 2 Min

Kneeling Shoulder Stretch on box – 2 Min