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 Outs
10 x Bird Dogs
ESD
Ski/Row/Bike/Run
3 Rounds
15 sec Max Effort Sprint
30 sec Rest
X 12
RPE Level 9 – Very Hard Activity
Very difficult to maintain exercise intensity. Can barely breathe and speak only a few words.
