Midline as part of warm up

Every 4 min for 8 min (2 sets)

10 sec front level
1-5 Hip bridges
8 v-ups
6 straddle v-ups
20sec dead bug
10-60 sec handstand hold
1 Pull over, or try for 30 sec

For time: TC: 35

Buy in: 1600m run

2 rounds of:

750m ski/row or 1 mile AB
750m ski/row or 1 mile AB (not the same machine done previously)

Cash out: 1600m run

Half of the class starts with the row, and the other half starts with ski erg/bike and then they switch. Have them work as “pairs” and make sure they are equally fast so that they finish the run/their machine at around the same time. Use all 3 assault bikes so that you have one extra in case someone is really fast.

L1: –
L2: RX
L3: 600m/0.8 mile
L4: 500m/0,6mile