WARM UP
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank
ESD
Ski/Row/Bike/Run
2 Rounds
8 mins MAX Distance Erg/Run
Or
8 mins MAX Calories Rogue Echo/Assault Bike
4 min rest between rounds
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
