“Everyone has a plan ’till they get punched in the mouth.” – Mike Tyson

10 min Warm-Up
Then:
Stretch
Then:
3 rds
500m – 100m ladder “Up and Down We Go”
500m Row +
100m SkiErg +
400m Row +
200m SkiErg +
300m Row +
300m SkiErg +
200m Row +
400m SkiErg +
100m Row +
500m SkiErg
3 min rest in between rds
Total distance covered – 9,000m
Note: If you don’t have access to a Skierg and have an Air Assault Bike use it and do 10x, 20x, 30x, 40x, 50x cal ladder.
Then:
3-5 min Cool Down
Then:
10 min Air Assault Bike
50 sec @Easy Pace +
10 sec @HARD Pace
Then:
Cool Down
Then:
Stretch

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