Warmup:

1:00 Ski Erg

10 Huggers

10 Thread the Needle

1:00 Bike

10 Kneeling Lat Stretch

10 Air Squats

 50’ Empty sled push

25 Walking Lunge

WOD:

5 Rounds, Each for Time:

Sled Push (2×45/1X45) for 200’

10/8 Cal Ski Erg

Dual DB Front Rack Lunge (50/35) for 50’

15/12 Cal Echo Bike

*Rest 1:1 Between Rounds

Video courtesy of Stream Fitness.

Your goal should be to finish each round in roughly 4-5 minutes.

Scaling Options:

Sled weight -> as needed (If no sleds available, do 50/35 Farmer walks)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side