1. Movement Prep/Activation
2 sets:
1:00 Bike
1:00 Run
1:00 Ski
-into-
Build up on hand-over-hand sled pull or Manmaker weight

2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
20-sec Ski (workout pace)
10ft Sled pull (or 1 Manmaker) at workout weight

AMRAP 15

RX

20 Step Ups (24/20)

15 Push Ups

10 Sit-Ups

RX+

Box Jumps

Handstand Pushups

Toes To Bar

30 CAP

RX
1.5 Mile Bike

10 Manmakers 2x35/25
1,600-m Run
10 Manmakers 2x35/25
800-m SkiErg
10 Manmakers 2x35/25

RX+

2 Mile Bike

2000m Run (2 big loops + 2 Parking Lot Loops)

1000m Ski Erg

2x50/35 Manmakers

3,000-m Echo Bike
10 Manmakers 2x60/45
2,000-m Run
10 Manmakers 2x60/45
1,000-m SkiErg
10 Manmakers 2x60/45

50 Burpees for Time

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose