GROUP WARMUP
2 sets – 
:30 ski 
:30 bike erg
5 Ring row  
5 Push-ups 

CONDITIONING

Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows
10 Push up to a box
15 calories ski
Rest 3:00
Complete as many rounds as possible in 8:00 of:
5 Ring or bar rows 
10 Push up to a box
15 calories bike erg

BICEP/TRICEP WORK
Circuit 1:
3 sets – 
8 Dumbbell Prone/seal rows
10 Dumbbell close grip floor press 

Circuit 2:
3 sets – 
8 Alternating Kettlebell dead start row 
8 Dumbbell lying tricep extension