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

8 x Heavy Deadball Squats( 2 sec pause)

12 x Single leg Weighted Glute Bridges 

60” Deadball Isometric Hold

1 Min Rest 

Teams of 2 – 22 Min Cap

40 Rounds 1:1 Work:Rest 

5 x Alternating Dumbbell Snatch @20/25kg
3 x Burpees
1 x Deadball Ground to Shoulder + Deadball Squat