CONDITIONING
8 rounds for time:
200m ski
200m run
200m row
Teams of 2 one person does a round at a time the other rest
22 minute time cap heats of 14 (7 partner teams)

SHOULDER BURNER (trainer-led)
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold