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 

10 x Deadball Squats 

8 x Single Leg Dumbbell RDLs

10 x Glute Clams +10 Sec Iso Hold 

1min rest between rounds

Every 3 Minutes, Complete The Following.. 

6 Rounds 

200m Run 

10 x Deadball Squats @50/30kg 

20 x Alternating Dumbbell Hang Snatches @15/22.5kg