Ski Capacity

Variable Rate

3x 1250m (500m/500m/250m)

= 1 block

3 Blocks 8min rest between

Row R26/28/30+

Ski R44/46/48+

These are continuous 1250m reps, with rate changes at 500m, 500m, 250m. Reps start at 2k + 6-8 to start. Increase pace at least -2/-3 seconds with each rate in-

crease.