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
Ski/Row/Bike/Run
2 minutes working to 70-90% MHR
6 Rounds
Ski/Row/Bike/Run
3 min 90-95% MHR
2 min 65-70% MHR
TARGET – RPE LEVEL 9
Very Hard Activity
Very difficult to maintain exercise intensity.
Can barely breathe and speak only a few words.
