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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