Fitness/Performance:

A.) Choose one of the following:

For time:

1 mile run

5k run

2k row

20 min row for max meters

2 rounds at easy pace

3 min Assault Bike

3 min row

3 min run

3 min ski erg

***Can switch order as needed if  equipment is full***

B.) 15 min HSPU or HS walk progressions

C.) Accumulate 5 min of planks any style, any time interval, just 5 min total

Competitor:

A.) Choose one of the following:

For time:

1 mile run

5k run

2k row

20 min row for max meters

2 rounds at easy pace

3 min Assault Bike

3 min row

3 min run

3 min ski erg

***Can switch order as needed if  equipment is full***

B.) 15 min HS walk practice

C.) Accumulate 5 min of planks any style, any time interval, just 5 min total ***Add plate on back or DB to hip for side plank***