Mono warmup:
1000m Bike Erg (damper 10) or 800m run
500 Row (damper 8) or 400m Run
250m Ski (damper 6) or 200m Run
*start wherever, this is a hard effort.
Try to only breathe through nose.
Accessory/ Core and strongman
15-12-9-15
Barbell Bicep curls
Goblet squats
DB Lateral raises
DB Skull crushers
Start with the lightest weight and go heavier for each round.
Go back to your starting weight for your last round of 15
Conditioning
For time
80 Mountain Climbers 1:1
40 Cals (Row/Assault Bike / Ski erg)
80 Double Unders
800m Run
80 DU
40 Cals
80 Mountain Climbers
***if you have a weight vest wear it
