GROUP WARMUP
3 sets –
:30 ski
:30 bike
:30 row
:10 frog stretch

MACHINE SPRINT TEST (ACID BATH)
For time:
500 meter Ski-erg
500 meter Row
1000 meter Bike-erg
*8 minute time cap
*heats of 7 every 8 minutes

ADVANCED PRESSING AND PULLING
3 sets –
6 each arm Bottoms up kettlebell Z press https://www.youtube.com/watch?v=yczHQm6wgr8
6 each arm Paralette plank dumbbell row https://www.youtube.com/watch?v=RhhoRQMmnUA

2 sets –
6 each arm, standing dumbbell press with other arm in suitcase hold
6 neutral grip ring pull-ups