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 Alternating Dumbbell Box Step Ups
8 x Single Arm Overhead Dumbbell Reverse Lunge (each side)
12 x Dumbbell Romanian Deadlifts
1min rest between rounds
Perform
8 Rounds
Every 2mins Complete:
- 8 x Single Arm Dumbbell Squat Press (Each Side) @15/22.5kg
- 12 x Dumbbell Push Press (Each Arm)
- Max Reverse Lunges In Remaining Time
30sec rest between round