Option 1 – Long bike
45-75 minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
For 50 to 70-minutes @ base*
5:00 Air/Echo bike

60m SB bear hug carry @ light-moderate

3:00 Row

20 Alternating DB step-ups @ light, 24/20″

3:00 SkiErg

40m Sled push @ light

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped

Movement options.
SB bear hug carry → KB goblet carry if no bag

DB step-ups → bodyweight step-ups

Sled push → weight depends on surface friction, choose so you can keep it continuous → if no sled, do 40m KB farmers carry at comfortable weight