Strength (PD) 45:00 
shoes: bare feet!
5min row (1000m), foam roll, 2x10 air squat, 5x5 goblet squat 2sec hold, 2x10 KB swing (25#, 35#).
"goblet squat marathon"
2 rounds of: 10x15#, 8x20#, 6x25#, 4x36#, 2x45#, rest.
10 rounds of: 100m fast skierg, then do 5 push-ups inside 90sec rest.
my times for the skis were around 25-27sec. did the entire workout w no shoes which helps the toe.