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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
Perform

22 Min AMRAP 

800/700m Ski/Row or 1600/1400 Bike
22 x Single arm Dumbbell Overhead Reverse Lunges
22 x Alternating Dumbbell Snatches