Warm up: row 300 – run 300
Optional strength: sumo deadlift 5 reps, 3 reps, 5 singles heavy
40/20/20 x 5 times through
- Jump rope/mountain climbers
- Ski medium/hard
- Box jump/switch jumps
- Step back lunges/slamballs
Optional finish: 3×10 GHR
Warm up: row 300 – run 300
Optional strength: sumo deadlift 5 reps, 3 reps, 5 singles heavy
40/20/20 x 5 times through
Optional finish: 3×10 GHR