Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Squat Hold to Rotation
10 x Single Leg Glute Bridges
10 x Mountain Climber to Rotation
Train
3 Rounds
10 x Dumbbell Single Arm Squats
8 x Single Leg RDLs
10 x Dumbbell Box Step Ups (Each Side)
1min rest between rounds
Perform
For Time – 3 sets
- 20 x Single Dumbbell Squats @15/22.5kg
- 20 x Dumbbell Box Step Ups @20/24’
- 20 Cal Ski/Bike/Row
(Work Time = Rest)