Warm Up

3 – 5 Minutes easy Bike/Ski/Row/Run
Then
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank

FYF

Team of 5
12500m Ski Erg, Row or 25000m Bike Erg
*After every effort complete 15  x Goblet Squat + 15 x Kettlebell Swing (use same KB)

 

Individual

5000m Ski Erg, Row or 10,000m Bike Erg
*every 3 minutes complete 15  x Goblet Squat + 15 x Kettlebell Swing (use same KB)

Sat 23