WARM UP
Ski/Row/Bike/Run
3 – 5 minutes easy
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank
GAME DAY
Team of 4 – 10km Ski
• 10 x Push-Ups after each effort
• Every 5 minutes, the team completes a 200m Run
• Ski cannot start until all members of the team complete the run
INDIVIDUAL
5km Ski/Row/Run or 10km Bike
• Every 2 minutes complete 25 x Air Squats
