Session #1
30' EMOM:
a) :40 ski
b) :40 row
c) :40 bike
*Increase meters each round across all modalities.
Session # 2
Bike
4 x 4,000m, 1:30 rest between pieces
Each piece broken down as:
1,500m @ 80 RPM (70% output)
500m @ 90 RPM (85-90% output)
Row
4 x 2,000m, 1:30 rest between pieces
Each piece broken down as:
750m @ 20 spm (2k split + 20 seconds)
250m @ 24 spm (2k split + 15 seconds)
*Repeat speed across all 4 intervals.