AM:
4 min assault bike @ 75%
-Rest 90s
5 min assault bike @ 50%
-Rest 30s
3 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
2 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
1 min assault bike @ 75%

PM:
Open 17.4
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
3 min ski erg
2 min step-ups, alternating (24″/20”)
3 min assault bike
2 min sled push (light – moderate pace)