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 

4 Rounds

8 x Dumbbell Squat Press

10 x Single Leg Curtsy Lunge 

6 x Single Arm Kettlebell Turkish Sit Up 

1min rest between rounds

Teams of 2 – 20 Min Cap 

1:1 Work:Rest 

5 Rounds (each)

• 8 x Dumbbell Squat Press  @15/22.5kg 
• 14/16cal Ski or Bike 
• 8 x Burpees

In remaining Time Max 30m Deadball Carry Shuttles @40/60kg 

* If the ball touches the ground during shuttle, team does 10 synchro burpees