10min @20, 6min @24, 2min @28, 6min @24 , 2min @28
2k+18, 2k+14, 2k+10

Can do this as a quick hard workout or a recovery workout

2x10 w 4r continue to row during rest
During 10s 40on and 20 easy

3x1000m. 2k+3
@open. 3r
Try to drop a little each round

40 minutes with Ten Power Strokes on the 4 and 9’s

40 minutes with Ten Power Strokes on the 4 and 9’s

Should be

Do 4 min Sessions. After each 20-30 Resistance Band Push-ups.
Continue with Rounds until you reach 5000 Meters

1 on 1 off
Get things moving slowly increase

1600 Row
30 ground to overhead
30 squats
1600 ski
For time

1600 Row
30 ground to overhead
30 squats
1600 ski
For time

2x1500 @39 2k+10 3r

6x1500 @26-28 2k+10 3r

4k. @20. 2k+18
3k. @22. 2k+16
2k. @24. 2k+13
1k. @26. 2k+9