WARMUP
2 sets –
:30 Ski erg
:30 Bike
5 Kettlebell swings
5 Box step ups
5 ring rows
5 burpees

METCON
For time –
2 rounds of:
15 toes to bar (scale: knee raises)
15 Burpees to a target

 directly into (or at 6 minute mark)

25-15-10 reps of:
Ski-erg cals
Box Jumps
Bike-erg cals
Ring rows
*18 minute time cap

MOBILITY
:30 3-way hamstring stretch
1:00 pigeon stretch
1:00 couch stretch
+ foam roll out