Ski-erg en intervalos – 10 × 1 minuto

Warm up

• 8 min at Z1 → Z2 (Easy pulls, hinge at the hips, arms long)

Intervals10 ×

• hard: 1 min at Z5, RPE 8 (Drive down with the hips and core, finish hands by the thighs)
• easy: 1 min at Z1 (Slow pulls or rest)

10 × (1 min at Z5, RPE 8 / 1 min at Z1)

Cool down

• 7 min at Z1 (Easy pulls, then stretch lats and shoulders)