18. September 2026

Warm up:

2 Rounds of:

10 Pulls on the rower

10 Good mornings with empty barbell

10 Pulls on the ski erg

10 Cossack squats

2 Rounds of:

100m Ski erg

100m Rower

Aiming for workout pace.

Workout:

Every 4 min x 8:

A) 500/450m Row

B) 500/450m Ski erg

Alternate between A and B.

Accessory:

Every 2 min x 3:

10 Seated good mornings

10-12 Cossack squats (alt.) with KB or DB