Warm up
3 rds
10 sky reaches each side
15 band pull aparts
20 total dead bugs

Then

Every 3 minutes for
21 minutes
On ski erg
10 seconds easy
10 seconds moderate
15 seconds as hard as possible

Workout
30 sh2oh
10 bbh
20 sh2oh
20 bbh
10 sh2oh
30 bbh

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