10 min Warm-Up

Then:

Stretch

Then:

Active Warm-Up

3×8 Air Squat

3×5 Jump Squat

3×5 Jumping Lung

3×10 Box Jump

30 sec rest in between sets

Then:

5 min Warm-Up w/KB

1-2 min rest

Then:

5×6 KB Clean & Jerk

1-2 min rest in between sets

Then:

“Triathlon” for time

1x500m Ski Erg +

1×25cal Air Dyne or Air Assault Bike +

1x500m Row

Then:

2-3 min cool down

Then:

Stretch

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