Warm Up
Band Pulls + Banded Hip Activation

Metcon/Accessory work (60 minutes) at 55-65% effort
2 sets
4 min bike erg + 5/5 step ups@60/75cm + 10/10 db row @15/22.5kg
2 sets
4 min bike erg + 5/5 single leg crossbody rdl @10/15kg db + 10/10 db half kneeling arnold press @10/15kg
2 sets
4 min bike erg + 10 cossack squat + 10/10 windmill @5/7.5kg
2 sets
4 min bike erg + 5/5m quadtruped walk + 30 russian twists @5/10kg
Voit halutessasi ottaa hiihdon tähän mukaan. Eli bike ergiä silloin 16 min total ja 16 min ski total.