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

3 Rounds 

8 x Deadball Squats (2 sec Eccentric)

15 x Dumbbell Good-mornings 

15 x Banded Glute Clams 

1min rest between rounds

6 Rounds 

Min 1: 20 x Dumbbell Goblet Squats @15/22.5kg 

Min 2: 16/18 Cal Bike/Ski/Row

Min 3: 15 x Burpee Box Jump Overs 

Min 4: Rest