**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
1 min easy erg
7 Floor plate press
7 PVC Pass Throughs
7 PVC Around the Worlds (each direction)

**2. Workout Prep**
1 set
20 second Ski Erg (workout pace)
5 Push Ups (smooth and controlled)

Workout:  Vision

* Target time per set: 5-6 mins
* Time cap each set: 7 mins

2 Sets

27-21-15 (21-16-12 for women)

Calorie Row

Push-ups

Rest 5 min between sets

* Scaling option 1 (Masters 45+)
2 sets
24-18-12 (18-14-10 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-

* Scaling Option 2
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets.-

* Limited Equipment Option
400m-300m-200m
Run
27-21-15
Push Ups

* Large Class Option
Teams of 2
100-80-60-40-20 ( For women teams 75-60-45-30-15)
Calorie Ski or Row
Push Ups
– Split reps as needed –

Accessory:

3 Rounds
12 Body Weight Rows
10 Single Arm Dumbbell Upright Rows (each side)
-into-
3 sets
10 Standing Alt. DB Curls (each side)