1/30
Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
+
5 min echo bike, nasal breathing only
done
+
Every 4 min x 10
Sets 1-3: Bike erg 1k @ 1:55-1:58/1k – 1:55.6—1:55.2—1:55.3
Sets 4-6: Ski 500m @ 2:02/500m – 2:01.8—2:01.9—2:01.8
Sets 7-8: Bike erg 1k @ 1:53-1:55/1k – 1:53.5—1:53.7
Sets 9-10: Ski 500m @ 2:00/500m – 1:58.8—1:58.5
+
5 min down regulation breathing (feet elevated, head supported)
done