FIT

STRENGTH

DEADLIFT
E:90 x 8
6 deadlifts (regular)
+
5-10 strict HSPU

WOD

Choose your own adventure
Break up anyway you want
80/60 cals
100 DB Snatch
100 back squats
100 Alt V ups

D – choose
F – 35/20 … 115/75
P – 50/35 …. 135/95

ENDURANCE
BIKE and SKI alternating
30 – 20 – 10 cals on each
so, 30 cal bike – rest 3:00
30 cal ski – rest 3:00
20 cal bike – rest 2:00
20 cal ski – rest 2:00
10 cal sprint – rest 1:00
10 cal ski sprint
note all times and average rpm/cals per hr

BURN

SWEAT
Every 4:00×5
500m ski or 20 cal bike
10 burpee broad jumps

CORE
5 Sets
20 each side oblique crunch
10 hanging knee raises or reverse sit ups