Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Squat Hold to Rotation
10 x Single Leg Glute Bridges
10 x Front Lunge to Rotation
Train
3 Rounds
12 x Deadball Squats
10 x Dumbbell Bulgarian Split Squats
25” Box Adductor Hold
1min rest between rounds
Perform
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