Warm Up


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) 10 x Overhead Kettlebell Lunges (double)

A2) 8 x Kettlebell Front Squats  

A3) 30” Kneel to Squat 

1 Min Rest


Benchmark Workout 4 

Every 3 Minutes Complete The Following..

6 Rounds 

350/300m Ski/Row or 700/600m Bike

20 x Air Squats 

10 x Push Ups 

5 x Burpees 

In remaining time, complete max Dumbbell Squat Press @22.5/15kg  

Goal = 60 x Dumbbell Squat Press