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 Front Lunge to Rotation
Train
3 Rounds
8 x Single Leg Curtsy Lunge (each leg)
8 x Single Arm Kettlebell Turkish Sit Up
1min rest between rounds
Perform
25 Min Cap
Teams of 3 – 1:2 Work:Rest
5 Rounds (each)
8/10 Cal Ski
8 x Kettlebell Squat Press @16/24kg
Then
98 Cal Ski
Then
98 Burpees