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 Cat Camel
10 x Scorpions
10 x Glute Walk Outs
10 x Hamstring Squats
Ski/Row/Bike/Run
2 minutes working up to 70-90% MHR
ESD
Ski/Row/Bike/Run
30 min Time Trial
Max Distance Erg / Run
Max Calories on Echo / Assault Bike
