WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"