5 Minutes easy Bike/Ski/Row/Run
Then
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank

Ski/Row/Bike/Run

3 rounds
15 seconds MAX EFFORT
15 seconds active recovery
x 10
2 mins rest between rounds

Record distance / calories

RPE LEVEL  9

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