Temperature feel was -10°. So the warm-up was a brisk alternating between Merkens and hundred yard sprints. Did it five times starting with 50 Merkens and working our way down reducing by 10 each time.
Main workout was one minute high-intensity interval‘s followed by a rest. Of dealers choice of abs. High intensity included The usual: Merkens, side straddle hops, arm circles, high knees, but kickers, burpees, etc.