WARM UP
5:00 ski
5:00 shoulder mobility
*Athletes can divide starting positions for warm up if not enough skiers.
SKILL
EMOM 15:00:
1) 5 strict pull ups
2) 10 double DB split jumps
3) 15 GHD or abmat situps
*Do this skill in teams of 3. Each teammate can start at a different station.
WORKOUT OF THE DAY
For time in teams of 3:
27 calorie ski
21 burpees
15 thrusters
9 bar muscle ups
RX: (95/65)
*Teammates must waterfall the start of the workout, not starting until the person in front of them finishes the ski. No one may advance to the next station until the athlete in front has completed it and moved on. 12:00 time cap.