Warm up/aerobic capacity:
3x1800m ski
(1800=3×400 m mod/fast+200 m slow)
3 min rest between sets
A. 3 rounds for moderate speed and high quality
20/16 cal bike
20 hip circle air squats
B. Class
C. 2 sets for time(rest 5 minutes between sets)
15 glute ham raises
+3 rounds
15 ohs 115/75
15 hspu
15 barbell rows 115/75