WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
14 x Dual Dumbbell Overhead Walking Lunge
8.8 x Cossack Squats
35 Sec Banded Overhead Squat Hold
1 Min Rest Between Rounds
PERFORM
20 Min Running Clock
E3MOM x 4 | 12 Mins Total
6 x Dual Dumbbell/Kettlbell Overhead Lunge at 20/12kg
6 x Dual Dumbbell/Kettlebell Lunge
500/400 Ski/Row or 1km/800m Bike Erg
Into
8 Min AMRAP
5 x Dumbbell/Kettlebell Squat Press at 20/12kg
15/12 x Cal Bike/Ski/Row