Part A:
not for time
600m run
750m row
750m ski
1800m bike
do all 4 cardio exercises
Part B:
every minute for 10 minutes
4-6 single arm rows, heavy (40/60)
only 1 arm per minute
Part C:
amrap 8 minutes
10 push press 25-35%
10 leg raises
Stretch:
1-2 rounds, 45 seconds each
seated forward fold
scorpion on back
prayer