fbpx
Warm Up

Lower Body 

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

3 Rounds

12 x Alternating Heavy Dumbbell Box Step Ups    

10 x Prone Dumbbell Hamstring Curls 

12 x Glute Clams 

1 Min Rest Between Rounds

Perform

20 Min Cap 

25 – 20 -15 

3 Min Rest 

25 – 20 – 15