MOBILITY & WARM UP
Row – Ski Erg – Assault Bike
Warm-up: 5min from easy to mod
3x (30sec faster, 30sec easy)
2min recovery
3 sets:
1min fast,
1min moderate,
1min easy
Rest 5 min Then:

CONDITIONING
“TRICERATOPS“

Row OR Run “Aerobic Threshold”
6 Sets:
4min at moderate pace @75-80% FCmax
45sec rest b/t reps”