Lower Body 

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

8 x Heavy Deadball Squats

6 x Nordic Eccentrics 

40” Deadball Isometric Hold 

1 Min Rest Between Rounds

Every Minute Complete The Following..
7 Rounds 

Min 1: 10 x Deadball Squats + 6 x Burpees @40/60kg

Min 2: 17/20 Cal Bike Ski Row 

Min 3: Rest