WARM UP
Ski/Row/Bike/Run
5 min easy
2 Rounds
10 x Deadbugs
15 x Side Plank Hip Touch
10 x Glute Walk Outs
10 x Hamstring Squat
10 x Pillar To Plank
CAPACITY
Ski/Row/Bike/Run
4 Rounds
20 sec 90-95% MHR / MAX
40 sec 70-75% MHR
X 8
3 min rest between rounds
SESSION NOTES
This session is here to build your aerobic capacity, stick to the prescribed heart rates (HR) for the above rounds.
70-75% MHR is a recovery pace, your HR should be dropping steadily and if not, stop working until it does.
