FYF

1) Warm Up:
     a)  5:00 AD @ 70-75% (find a # of calories that get you breathing and make you work a bit)
     b) 2x thru:
           10 pvc pass throughs
           10 wall squats
           10 goblet squats
           10 empty barbell OHS
     c) 2x: 30 second db push press, 30 second rest
           (rest in the overhead position)

2) The Work:
     In a team of 4:
        21,097m ski or row
      (make it happen)
        *if you have a team of 4, you must also complete 300 push ups during the rest portions