8am Back to basics
teams of 4, 35 minute amrap
Bike for cals
Row for cals
Ski for Cals
400m Run
*one person starts at every station. when the person gets from the run you all switch spots
Run goes to bike, bike goes to row, row goes to ski, ski goes to run

9am
Warm Up:
2 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
3 rounds For Time
800m Run
Rest 1:00
500m Row
30 Wall Balls 20/14lb, 9/6kg
Rest 1:00
500m Ski Erg
20 weighted box step overs
-Rest 1:00 b/t sets-

Looking to hold our run pace at our goal ½ marathon race pace while holding the row and ski erg to an effort that allows for quick transitions into the Wall Balls and Box step overs

Goal is to maintain under 15 minutes per set including rest / excluding final minute of rest between sets.

Primary Objective: Build paces across all 3 sets

RPE: 8/10
Stimulus: Steady State Sustained Pacing