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
8 x Heavy Deadball Squats( 2 sec – )
6 x Nordic Eccentrics (Max – )
1 Min Rest Between Rounds
Perform
Bodyweight in Lbs x 2 = Calorie Bike/Ski/Row Erg
Every 2 Minutes Incl: 0:00 Complete 5 x Deadball Squats@40/60kg
E.g 80kg Bodyweight = 176lb
176 x 2 = 352 cals.