Back Squats
3×10 AHAP
*Score is your 3 weights added together. i.e I did my first 10 @ 100, second at 130, third at 150, then my score is 380…

Tabata scoring
Med Ball Cleans 20/14
Cal Bike
Jumping Lunges

Tabata = 8 Rounds of 20 seconds on and 10 seconds off on each movement and then move onto the next movement. No rest time between movements. Score is the lowest reps of each movement. For example: If you do the following rep scheme in the 8 rounds of situps. 10,10,9,9,8,8,8,7 then your score will be 7 for that movement. Consistency is the name of the game here.

Gym Triathlon
2 rounds
1 mile bike
1 mile row
1 mile ski erg or run (depending on weather)