Warm Up
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 Mountain Climber to Rotation
Train
3 Rounds
8 x Dumbbell Box Step Ups (each side)
12 x Dumbbell Romanian Deadlifts
1min rest between rounds
Perform
30 Minute Cap
Teams of 2
4 Rounds
40 Box Jumps @20/24”
40 x Dumbbell Box Step Overs @2×15/22.5kg
200m Run or 12 Burpees