Crossfit
each workout is 2 minutes on / 1 minute off x 2 rounds
1) 20/15 x calorie row
-remaining time max reps kettlebell swings 24kg/16kg
-3:00 rest-
2) 15/12 x calorie ski
-remaining time max reps dumbbell man-makers 15kg/10kg
-3:00 rest-
3) 10 x burpee box jumps
-remaining time max reps clean & jerk 60kg/40kg
Sweat
murph in the sea or snow
2km x row or ski
100 x pull-ups
200 x press-ups
300 x squats
2km x row or ski