Warm-up:

Coaches Choice

Workout:

“Coach OT’s Cardio Blast” (v3)
5 Rounds, 45sec work  / 15sec rest
45/15 Max Cal Row
45/15 Max Cal Ski
45/15 Max Cal Bike
45/15 Max Rep Ab-mat Sit-up

Score is reps/cals

Skill:

Pistol Squats
Coach led Drills & Progressions
Then:
Accumulate 20-40 total reps (not for time)