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 

3 Rounds

A1) 12 x Deadball Squat @50-60% BW

A2) 15 x Single Leg Front Lunges (bodyweight)

A3)12 x Banded Glute Clams 

1 Min Rest

Teams of 3: 20 Min Cap 

100 x Cal Bike Erg
400m Block Run
100 x Deadball Squats @50-60% BW
400m Block Run
100 x Cal Bike Erg