20 min @ 70%:
500m row
20 step-ups, alternating (30″/24”)
500m row
30 step-ups, alternating (24″/20”)
+
3 sets
6 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
500m ski erg
20 jump squats
500m ski erg
30 air squats