OPTION 1 – CONDITIONING (base)
This is a lower-intensity session of continuous work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Main set
Choose one of the options for the day

A) 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.

B) Option 2 – Mixed
For 45 to 60-minutes @ base*
4:00 BikeErg
80m Farmer’s walk @ light-moderate
3:00 Row or Ski
20 DB Box step ups, 20″ @ light
40m Backward sled drag @ 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.
Farmer’s walk -> Choose light to moderate DBs or KBs (e.g. 2 x 24/16kg (53/35lbs) or 2 x 32/24kg (70/53lbs) KBs )
DB Box step ups –> Use SB or DB for this (e.g. 22.5/15kg (50/35lbs) DB or 30/20kg (65/45lbs) SB)
Backwards sled drag –> Weight depends on surface friction, choose so you can keep the drag continuous –> If no sled, do a SB bear hug carry or KB front rack carry instead with comfortable weight.