Thu Oct 29

Every 3 Min x 5 Sets:
20/15 Calorie Row
20 DB Plank Drag Throughs
20 Dumbbell Strict Press

1 Min Puppy Pose
1 Min Seated Hamstring Stretch
1 Min Straddle Stretch
1/side Min Couch Stretch

6 Min Alt. EMOM:
1) 45s Row
2) 45s Push-ups
3) 45s Front Plank on Hands

Every 2 Min x 5:
6 Dumbbell Bench Press
6 Dumbbell Flys

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Hybrid Race Option:
After 6 Min Warm-up
10 Sets:
250m Ski (hard)
500m Run
2 Min Rest