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

3 Rounds 

12 x Single Arm Dumbbell Squats 

10 x Single Leg Dumbbell RDLs 

12 x Dumbbell Box Step Ups (Each Side)

1min rest between rounds

For Time: Teams of 2 

• 2000m Ski/Row or 4000m Bike 
• 80 x Single Arm Dumbbell Squat Press @15/22.5kg 
• 800m Block Run 
• 80 x Alternating Dumbbell Snatches 
• 1000m Ski/Row or 2000m Bike Erg