Warm Up

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 

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 


21 Minute AMRAP 

1min rest between rounds