Warmup:

1:00 Ski Erg

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

10 Spider-Man Lunge w/twist

Video courtesy of Runify.

WOD:

6 Rounds:

800/700M Echo Bike

400M Run

12/9 Cal Ski Erg

Video courtesy of Train FTW.

Just know today will be a GRIND! That said, the more efficient you make the echo bike movement, your strides in your run and your strokes on the Ski Erg, the better this WOD will go.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side