GROUP WARMUP
2 rounds of:
:30 bike
:30 ski
:30 row
:20 soleus and gastroc stretch (each side)

DISTANCE WORK
3000 meter Bike-erg 1200 meter Row 800 meter Ski-erg

SHOULDER/BICEP/TRICEP
3 sets –
8 tall kneeling dumbbell bicep curls
8 tall kneeling dumbbell Arnold press
8 floor lying dumbbell tricep extensions

MIDLINE
200m sandbag carry

MOBILITY
2:00 seated forward fold
1:00 (each side) 3 way hamstring stretch
1:00 (each side) gastroc and soles stretch
2:00 saddle stretch