Warm Up:
Ankle Flossing
:15 JJ
:15 ASQ
:15 Down Dog Toe Touches
:15 Lunges
x4
:10/:10x 4 Speed Jumps
“Return of The Echo”
3Min Window: 25/20 Cal Bike
1min Window:50 DUs
3Min Window:500 m Row
1min Window:50 DUs
x3
*2 ppl ski instead of bike
*Bikes face outward
At-Home Version:
1 Mile Run
3min Rest
800m Run
2min Rest
400m Run
1min Rest
400m Run