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
10 x Front Rack Dumbbell Reverse Lunges (each side)
8 x Cossack Squats (each side)
1min rest between rounds
Perform
18 Min Cap: For time..
100 Cal Bike/Ski/Row
80 x Front Rack Dumbbell Reverse Lunges @15/22.5kg
60 Cal Bike/Ski/Row
40 x Burpees
20 cal Bike/Ski/Row