Main Conditioning (20 min)
Option A – Row Sprints
10×:30 on / :90 off (20 min cap)
Beginner: 6–8 sprints @ ~80% effort
Intermediate: 10 sprints consistent pace
Advanced: 10 sprints aiming negative splits
Option B – EMOM 20
Min 1: 12/10 cal bike
Min 2: 200m run
Min 3: 12/10 cal ski
Min 4: Rest
Beginner: 8 cal / 100m / 6 cal
Intermediate: 10–12 cal / 200m / 10 cal
Advanced: 12–15 cal / 200–250m / 12–15 cal
