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 

3 Rounds 

8 x Dumbbell Squat Press 

10 x Single Leg Weighted Curtsy Lunge 

6 x Single Arm Kettlebell Turkish Sit Up 

1min rest between rounds

21,18,15,12,9,6,3 

18 Min Cap 

• Dumbbell Front Rack Squat @15/22.5kg 
• Burpee Over Dumbbell