3 sets:
2:00 machine of choice
8 inch work push up
10 banded good morning
30 single unders

Non-Open Athletes:
ACID BATH

For time
500m Ski Erg
500m Row
1000m Bike

If You are doing the OPEN Saturday

4 sets:
3 wall walk
12 db snatch(50/35)
15 bjo (24/20) (no rebounding)
 Rest 2:00
-try different techniques and cycle speed on each side. Time each effort. This should help with how fast you should be completing each round in the actual work out. Pace, pace, pace