WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
15 x Alternating Dumbbell/Kettlebell Box Step Ups
8.8 x Dumbbell Bulgarian Split Squats (12X0)
40 Sec Kettlebell Front Rack Split Squat Isometric Hold e/s
1 Min Rest
PERFORM
In Pairs | For Time (21 Min Cap)
3 Rounds
30 x Dumbbell Box Step Ups at 22.5/15kg
40 x Wall Balls at 20/14lb
50 Cal Bike Erg