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 Front Lunge to Rotation
Train
4 Rounds
8 x Dumbbell Box Step Ups (each side)
10 x Goblet Squats
8 x Box Jumps (straight leg)
1min rest between rounds
Perform
Every 3 Minutes Complete the Following..
5 Rounds
- 500/400m Ski/Row or 1000/800m Bike
- In remaining time complete AMRAP:
- Burpee + Dumbbell Box Step Over @15/22.5kg
90 sec Rest Between Rounds