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 Front Lunge to Rotation
Train
3 Rounds
20 x Overhead Kettlebell Reverse Lunges
10 x Cossack Squats (each side)
20 x Kneel to Squat
1min rest between rounds
Perform
18 Min Cap: For time..
- 100 Cal Bike/Ski/Row
- 80 x Single Arm Overhead Dumbbell Reverse Lunges @16/24kg
- 60 Cal Bike/Ski/Row
- 40 x Burpees
- 20 cal Bike/Ski/Row