GROUP WARMUP
3 sets –
:30 row
:30 ski-erg
5 hang dumbbell snatch -> dumbbell snatch
100 meter run
5 push-ups -> handstand push-ups

TEST
Minute 0-9:59 complete,
2000 meter Row
Minute 10:00-15:59 complete,
3 rounds of:
10 Alternating Dumbbell snatch (50/35)
15/12 Calorie Ski-Erg
Minute 16:00-22:00 complete,
2 rounds of:
400 meter Run
10 handstand push-ups
*Heats of 7-9 every 10 minutes

ALTERNATE TEST
Minute 0-9:59 complete,
1600 meter Row
Minute 10:00-14:59 complete,
2 rounds of:
10 Alternating hang dumbbell snatch/clean
10 calorie ski-erg
Minute 15:00-20:00 complete,
2 rounds of:
400 meter run/600 meter bike-erg
10 push-ups or dumbbell push press

MOBILITY
1:00 each side twisted cross
1:00 each side pigeon stretch
1:00 frog stretch