AM:
30 min @ 70%:
1 min ski erg
30s/side side plank
1 min sled push (light)
1 min air squats – 1 rep every 3s
1 min jog backwards

PM:
Open 17.3
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off