Warm Up

Shoulder openers - 20 each side

200m jog

2x

10 halos

10 Russian KB swings

10 head cutters

Strength 

3 x 1 min. max effort for calories

Air bike

Rower

Ski erg

WOD 

20 min. circuit

1 min. cardio

1 min. plank 

Post 

 Coach’s choice