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 Front Rack Dumbbell Lunges (each side)
10 x Dumbbell Goblet Squats (2 sec pause)
10 x Cossack Squats (each side)
1min rest between rounds
Perform
24 Min AMRAP
- 16 x Front Rack Dumbbell Lunges @15/22.5kg
- 16 x Dumbbell Strict Press
- 20/24cal Bike/Ski/Row
- 16 x Dumbbell Strict Press
- 16 x Front Rack Dumbbell Lunges
Rest 60 Sec Between Rounds