Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
Train
3 Rounds
A1) 10 x Overhead Kettlebell Lunges (double)
A2) 8 x Kettlebell Front Squats
A3) 30” Kneel to Squat
1 Min Rest
Perform
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