Warm Up
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
ESD
Ski/Row/Bike/Run
3 rounds
15 seconds MAX EFFORT
15 seconds active recovery
x 10
2 mins rest between rounds
Record distance / calories
Rate Of Perceived Exertion (RPE)
RPE LEVEL 9
Very Hard Activity
Very difficult to maintain exercise intensity.
Can barely breathe and speak only a few words.