Warm up
1/4 mile run
Then
20 second squat hold
20 second rkc plank hold
Then 3 rounds
3 calorie ski
5 cal row
7 wall ball
Conditioning
1/4 mile run
500/400 meter ski
1/4 mile run
500/400 meter row
1/4 mile run
50 wall ball
1/4 mile run
25 burpees
1/4 mile run
200 foot sled push pull
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