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18. September 2026
Friday: Conditioning
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
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