5 minutes easy pace 65-70% MHR
2 ROUNDS
10 x Inchworm
10 x Inverted Hamstring (each leg)
10 x Banded Pull Apart
10 x Bird Dog
Then
2 minutes working up to 70-90% MHR

Bike/Ski/Row/Run
30 min Time Trial

Use the last 6 weeks as a pacing guide, we are
looking at MAX meters!
*Calories for Assault Bike or Echo Bike

RPE LEVEL  9

Very Hard Activity
Very difficult to maintain exercise intensity.
Can barely breath and speak only a few words.