GROUP WARMUP
2 sets –
100 meter Run
:30 ski
:30 bike-erg

PARTNER RELAY
As many alternating rounds as possible in 30 minutes
200 meter Run
400 meter Ski-erg
600 meter Bike-erg

MIDLINE
3 sets of:
10 abmat situps
:10 hollow hold
4 V-up to tuck-up
rest :10
15 abmat situps
:20 hollow hold
8 V-up to tuck-ups
rest :20
20 abmat situps
:30 hollow hold
12 V-up to tuck-up