Warm Up


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 


4 Rounds

8 x Dumbbell Box Step Ups (each side)

10 x Goblet Squats 

8 x Box Jumps (straight leg) 

1min rest between rounds


Every 3 Minutes Complete the Following.. 

5 Rounds 

  • 500/400m Ski/Row or 1000/800m Bike 
  • In remaining time complete AMRAP: 

90 sec Rest Between Rounds