Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

"BikeErg Lactate Threshold"
2000m at Easy
-2 Min Rest-
2 Sets:
3000m at Moderate, 2 Min Rest
2000m at Moderate, 90 Sec Rest
1250m at Moderate, 1 Min Rest
500m at Moderate
*Rest 2 Min between sets.

Monostructural

Teams of 2
5 rounds (each/1:1)
500/400m Bike Erg
250/200m Ski
3 Sandbag Squats (150/100)
15yd Sandbag Front Carry (150/100)
2 Sandbag Squats (150/100)
15yd Sandbag Front Carry (150/100)
1 Sandbag Squats (150/100)
*Partner 1 will complete an entire round, followed by partner two.