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 50 to 70-minutes @ base*
5:00 Air/Echo bike
120m KB farmers carry @ light-moderate
3:00 Row

30m Sandbag/DB walking lunges @ light

3:00 SkiErg

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.
KB farmer’s carry → Can sub with DBs
Walking lunges → 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.