laters

warm-up 10:00 air dyne 

3 rounds of 
bear crawl 15m while doing
push-up every 3m 
row every 3m 

then

1-10, 2-20, 3-30 of 
24" box jump 
60# kb swing 
squats 

1 box jump, 2 swings, 3 squats, etc…

then 

ski erg 
3x 2:00 minute efforts w/ 2:00 rest between rounds 
1) 1:54 pace 
2) 1:51 pace 
3) 1:47 pace