Crossfit
5 rounds of:
40 seconds on / 20 seconds off - alternate each movement
1 - ski calories
2 - hang kettlebell snatch 24kg/16kg
3 - row calories
4 - burpee box jump
Sweat
tabata 20 seconds on / 10 seconds off x 8 rounds
1 - burpee to targert
2 - air squat
3 - pull-ups
4 - wall ball
-5:00 rest-
1 - ski calories
2 - thrusters 20kg/15kg
3 - plyo press-ups
4 - assault bike calories