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WARM UP

5 Mins Bike/Ski/Row/Run

2 Rounds | 10 Min Cap
10 x Deadbugs
8 x Front Lunge to Rotation
5.5 x Lateral Lunge 

TRAIN | WEEK 9

3 Rounds
8.8 x Dumbbell Box Step Ups
15 x Dumbbell Romanian Deadlifts
15.15 x Side Plank Hip Touch + 20 Sec Side Plank Hold e/s
1 Min Rest

PERFORM | WEEK 9

In Pairs | 3 Rounds (22 Min Cap)
80 Cal Bike/Ski or Row
40 x Dumbbell Box Step Overs at 22.5/15kg
40 x Box Jump Overs