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
12 x Dumbbell Front Rack Lunges (each side)
10 x Dumbbell Goblet Squats (2 sec pause)
12 x Cossack Squats (each side)
1min rest between rounds
Perform
5 Sets:
- 400/500 Ski/Row or 800/1000m Bike
- 20 x Single Arm Dumbbell Overhead Reverse Lunge @15/22.5kg
90 Sec rest between rounds.