WOD:

1a) 0:00 – 8:00 – 4 sets of – Ski/Bike/Row:

30 seconds Easy

30 second Moderate

30 seconds Hard

30 seconds Rest/Active Recovery

Pick tempos that will get your appropriately warm and that you can maintain for 4 cycles. As always if you’re in the gym 4-6 days/week treat this day as more of an Active Recovery day, working at Easy to Moderate intensities.

1b) 10:00 – 40:00 – 5 sets of – 5:00 ON/1:00 OFF:

50/40 Calories Ski/Bike/Row

Then…AMRAP

10 second Supinated Chin-Over Bar Hold

10 Alternating Dumbbell Plank Pass Throughs

10 V-Ups

For each round, try to pick-up where you left off on the previous round to keep consistent output of each movement for the entire workout.

1c) 40:00 – 45:00 – 5 minute AMRAP:

10 Seated High Banded Rows

10 Prone Snow Angels

For quality, not for speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE