Warm-up: 2 rounds: 2 min easy ski erg + 10 s fast + 2 min easy bike-erg + 10 s fast

A: 2 rounds:
2 min moderate/fast ski erg
1 min recovery pace ski erg
2 min moderate/fast bike-erg
1 min recovery pace bike-erg

B: 4 rounds:
4-7 ring mu
1 min rest between

Cool-down: Walking outside for 10 min + 10 min mobility