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
10 x Single Arm Dumbbell Squat Press
6 x Single Leg Box Step Downs (5 Sec Eccentric)
15 x Dumbbell Romanian Deadlifts
1 Min Rest
Perform
21 Minute AMRAP
- 12 x Single Arm Dumbbell Squat Press @15/22.5kg
- 300/400 or 600/800m Ski Row or Bike Erg
- 12 x Dumbbell Goblet Squats @15/22.5kg
1min rest between rounds