For completion as warm-up:
2:00 row/bike/ski easy
+
3 rounds easy:
10 light Russian kettlebell swings
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 15m DB walking lunges w/DBs @ shoulders
2nd: 8-12 alternating DB rows from plank
*moderate loads w/perfect movement
+
10:00 for near-max distance w/a partner, trade off as desired:
Row, bike, ski, or run
*if solo, perform 5 sets of :60 on and :60 off with the goal of maxing total distance
+
5:00-10:00 mobility work – coach-led

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