10 14 21

A. Pick an erg (Bike/Row/Ski)
[Work]/[Rest]
[1:00]/[2:00] Max Erg Cals
[2:00]/[2:00] Max Erg Cals
[4:00]/[2:00] Max Erg Cals
[6:00]/[2:00] Max Erg Cals
[1:00] Max Erg Cals
Score is total cals

B. Select a different Erg, repeat A.

Optional: practice a skill during your rest time or ab movement (coaches choice)