MOBILITY & WARM UP

Row (OR Ski Erg)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1

Directly into:

CONDITIONING

“SING SONG”

4 sets:
5min on damper 2-3 (moderate),
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace