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 

3 Rounds

A1) 10 x Deadball Lunges + 5 x Deadball Squat @50-60% BW

A2) 12 x Banded Glute Clams

A3) 4.4 x Single Arm Kettlebell Turkish Sit Ups

18 Minute AMRAP 

6 x Dual Dumbbell Push Press @22.5/15kg
9 x Dual Dumbbell Box Step Ups @24/20”
300m Ski/Row OR 600m Bike