3 sets of:
100 meter run 
:30 Row
:30 Ski

AEROBIC TRAINING
For time:
1500 meter run
1200 meter row
1000 meter ski 
*heats of 7 every 9 minutes

ALTERNATE AEROBIC TRAINING
1000 meter run
800 meter row
600 meter ski

MIDLINE
3 sets of:
:30 Plank 
15 Abmat sit ups

MOBILITY
1:00 each way 3 way banded hamstring stretch
1:00 each side couch stretch 

HAPPY BIRTHDAY JOHN KELIHANANUI!