Strength
Every 1:30, 3 Rounds
1) 6 Ring Rows with Alternating Single Arm Eccentric
2) :20-:30 L-Sit or Knee Tuck Hold
3) :15/:15 Single Leg Glute Bridge Hold
*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc.

Conditioning
Every 1:30, 3 Rounds
1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row
2) Rest
3) 200m Run (FX: 100m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories