Strength 1:05:00 [2] 2.0 km (32:30 / km)
ABCs, dynamic stretching and 2x40m easy build ups
Pelvic tilts 2x20
Deadbugs 2x30
Hip thrusters 2x20
Inclined DB press 2x15 (20#)
20" step ups 2x8 ea leg (2x20#)
Tricep pulldowns 2x15 (22.5#)
SLR on frame 2x13
Shoulder front raise 2x10 (10#)
KB squats 2x8 ea leg (12kg)
Ski erg 1 min in 45 sec off (180m)