WARM UP
3:00 bike
3:00 row
3:00 ski
5:00 squat prep
SKILL
EMOTM 15:00:
1 back squat @ 90% 1RM
WORKOUT OF THE DAY
“Acid Bath”
500 meter ski
500 meter row
.7 mile assault bike
*This is a middle distance sprint stimulus. Coach athletes to go 80% effort for ski, 90% on row, and 100% on bike. 10:00 time cap.