WARM UP
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Deadbugs
10 x Side Plank Hip Touch
10 x Mountain Climbers
10 x Scorpions (5 touches per side)
10 x Glute Walk Out
10 x Bird Dog
ESD
Ski/Row/Bike/Run
5 Rounds
10 seconds MAX EFFORT Sprint
30 seconds REST
x 8
RPE LEVEL 9
Very Hard Activity
Very difficult to maintain exercise intensity.
Can barely breathe and speak only a few words.
*Record distance/calories and post
