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
ESD
Ski/Row/Bike/Run
10 min 90-95% MHR
5 min REST
10 min 90-95% MHR
“If your second set is better than your first, you have missed the point. Longer intervals like this will be aerobic capacity, even the rest won’t be enough to help you recover as it’s half of what you have already done.
So go out and chase a decent distance or calories (Echo or Assault Bike) and see what you can do.”
– Kevin Toonen
