4 Rounds for Time:
400m Run w/ Medicine Ball 20/14 (scale to 200m run or 500m Row)
500m Ski Erg (or Row)
*Can be done with a partner or alone. Start in different spots since the Ski Ergs are limited.
2 sets of:
5-10 Bar/Ring Muscle Ups (Scale to Chest to Bar to Pull ups to Ring Rows)
20 GHD Back Extension or Superman’s
30 Russian Twists