optional active recovery+weakness day
Every 10:00 x 40:00
2:00 bike+2:00 row+2:00 ski+run 400 m
15 minutes of weakness work… lower/medium intensity through your most difficult movement patterns.
Ex. 1: Lower back weakness; 4 sets of 25 deadlifts at 95 lbs w/controlled tempo. Banded side walks and hip ext between sets
Ex. 2: Pressing weakness; 4 sets of moderate weight seated Arnold press with a pause half way up. Banded push-ups and Bent over row between sets.