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 Kettlebell Front Rack Box Step Ups  

8 x Single Leg RDLs (2 sec – ) 

25” Flutter Kicks + 30sec Plank

1 Min Rest

20 Min Cap: 3 Rounds 

200m Block Run
20 x Goblet Squat @16/24kg
20 x Burpee Broad Jumps 

Into 

2 Rounds 

200m Block Run
20 x Kettlebell Push Press@16/24kg 

Into 

1 Round 

200m Block Run
20 x Kettlebell Squat Clean