Warm Up
Warm Up:
3 rounds
30 single unders
20 sec high knees
20 sec butt kickers
10 scap pushups
10 mountain climbers each side
-into workout prep-
3 rounds (practice smooth transitions)
15 sec Bike Erg (fast
15 sec Ski (fast)
15 sec Max Double Unders
– rest 30 secs between rounds –
Warm Up:
3 rounds
30 single unders
20 sec high knees
20 sec butt kickers
10 scap pushups
10 mountain climbers each side
-into workout prep-
3 rounds (practice smooth transitions)
15 sec Bike Erg (fast
15 sec Ski (fast)
15 sec Max Double Unders
– rest 30 secs between rounds –
Peter Pan
5 sets
3 minute Amrap
20/15 Calorie Assault Bike OR 200m Run
20/15 Calorie Ski (OR 20/15 Calorie Row)
Max Double Unders
-Rest 1 minute between sets –
Accessory
3 sets
20 Hollow Rocks
10 Single Arm Strict Press (each side)
10 Cossack Squats (each side)
Peter Pan
5 sets
3 minute Amrap
12/10 Calorie Row or Bike
Max Singles Unders
-Rest 1 minute between sets –
