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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 Kettlebell Squat Press 

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