200m Run
-then-
25' each movement
Inchworm
Duck Walk
Butt Kicks
Lunges w/ Twist
High Kicks

GPP
For time:
100 Calorie Row
100 Calorie Ski
100 Calorie  Bike Erg

COMP
For time:
100 Calorie Row
100 Calorie Ski
100 Calorie Echo

GPP Goal Paces
12/10 Calories Per minute across

Comp Goal Paces
20+/15 per minute Row
15/12 per minute Ski
15/11 per minute Bike

try to settle into a consistent pace from the beginning based on feel.  With any luck, we are looking for a slow build in intensity on the back half of the bikes

Bonus Fitness

Accumulate
100 Banded Good Morning
100 Hollow Body Rocks