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 Kneel to Squat 

3 Rounds

A1) 12 x Kettlebell RDLs 

A2) 6 x Single Leg Step Downs (3 sec -)

A3) 15 x V Snaps 

1 Min Rest

Every 90 Seconds Complete the Following..

6 Sets – Dual Dumbbell @22.5/15kg

12 x Dumbbell Alternating Reverse Lunges  
9 x Dumbbell Squats
6 x Dumbbell Hang Cleans 

3 min Rest 

5 Rounds For time: 6 Min Cap 

12 x Dumbbell Alternating Reverse Lunges
9 x Dumbbell Squats
6 x Dumbbell Hang Cleans