WARM UP

10-15min easy pace bike (NOSE BREATHING /PK 1)
.
.
E5MOM x 6-8

250/200m ski (moderate pace PK2- VK1)
250/200m row (moderate pace PK2- VK1)

• remaining time easy pace bike

COOLDOWN
10-15min easy pace bike (NOSE BREATHING/ PK 1)