Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
SKI "Max Power" Workout
175/200m controlled sprint at 90-95%
220/250m controlled sprint at 90-95%
250/300m controlled sprint at 90-95%
175/200m sprint at 95-100%
-Rest 3min b/t reps-

(tero tee viime viikko)

Damper to 5-7

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @light/moderate weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech