Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Hand Release Push Ups
Train
3 Rounds
6 x Dumbbell Strict Press + 8 x Push Press
12 x Dumbbell Behind the Neck Tricep Extension
35” Pillar to Plank
1 Min Rest
Perform
20 Min Cap
1000/2000m – Ski or Row/ Bike
Rest 1/2 Working Time
800/1600m – Ski or Row/ Bike
Rest 1/2 Working Time
600/1200m – Ski or Row/ Bike
Rest 1/2 Working Time
400/800m – Ski or Row/ Bike
Rest 1/2 Working Time
200/400m – Ski or Row/ Bike
Rest 1/2 Working Time