20 min @ 70%:
500m ski erg
200’ farmer’s walk (70/hand – 55/hand)
500m row
200’ farmer’s walk (70/hand – 55/hand)
+
4 sets
5 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
100’ waiter’s walk, right (moderate)
400m run on Assault runner
100’ waiter’s walk, left (moderate)
60s FLR on rings in external rotation