coach will warm you up accordingly
A. Dubs practice - 10 min:
max reps unbroken X 2-3 attempts
6 sets: Upstairs
300m Ski / 15/12 Cal Bike /
20 GHD sit-ups (MOD = DB Wt. sit-ups 35/20#)
6 alt TGU (grn/yel)
rest 1 min between rounds. 
*Do NOT need to go faster for Rx this week. Alternate between bike and Ski doesn't matter where you start.