100/70m row
50m run
100/70m ski
50m run
7/5 cal bike
rest 9:0
250/200m row
200m run
250/200 m ski
200m run
15/10 cal bike
rest 2:00
500/400m
400m
500/400
400
20/15cal
then…,
2 sets
:30 side plank R
1:00 flutter kicks
:30 side plank L
1:00 flutter
1:00 rest
Then…,
Bench press
5 x 10
Into
Incline DB press
4 x 12
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