Friday, November 27,

9:00 A.M. met at Hopkins Depot

Roller or Run (if running, bring classic poles)

Double Pole Roller ski 

Or pole run 

60 minutes, 4x2 L4 full recovery 

Saturday November 28

8:00 A.M. met at Hopkins Depot

90 Min L1

No pole skiing

Roller or run

Sunday November 29

Do strength on own:

Squats

Push ups

Crunches

Burpees/Star Jumps

Planks

Triceps

20 seconds on with 10 seconds off, and then the next activity

Do 4 sets.

90 Min L1

No pole skiing

Roller or Run