Strength 1:09:00 [2] 1.5 km (46:00 / km)
Dynamic stretching and ABCs to warm up. Super sets:
SL bridge hip thrust 3x2x15
SA incline bench press 17.5# 3x2x15 (3 sec resistance)
Cable SLRDL 25# 3x2x15
Cable row 25# 3x2x15
Wall sit with leg march 3x35s alt with
Ski erg 3x35s
Side plank 3x2x30sec