Warm Up: 5 mins Cardio | Coaches Warm Up | Mobility
Rx Workout: Teams of 3: EMOMx36 minutes
Minute 1 A: Ski
Minute 2 B: Bike
Minute 3 C: Row
Minute 4 & 5: 3 Sync Burpees - 6 Sync KBS - 9 Sync Lunges
Minute 6: Rest and switch places on cardio. A Bike – B Row – C Ski
Scaled Workout: Teams of 3: EMOMx36 minutes
Minute 1 A: Ski
Minute 2 B: Bike
Minute 3 C: Row
Minute 4 & 5: 3 Sync Burpees - 6 Sync KBS - 9 Sync Lunges
Minute 6: Rest and switch places on cardio. A Bike – B Row – C Ski
Burpee Challenge: seconds work / seconds rest
50 / 10 – 40 / 20 – 30 / 30 – 20 / 40 – 10
Core / Cool Down: Coaches Pick
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