Warm Up


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


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


24 Min AMRAP

Rest 60 Sec Between Rounds