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 Front Lunge to Rotation
Train
4 Rounds
16 x Overhead Kettlebell Lunges
16 x Alternating Cossack Squats
20 x Kneel to Squat (weighted)
1min rest between rounds
Perform
10 Rounds
25/30 cal Standing (Dampner 8-10) Bike Erg
1min Rest
OR
10 Rounds
20/25 Cal Row (Dampner 8-10)
1 Min Rest