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 Kettlebell Front Rack Lunges 

8 x Single Leg RDLs 

20” Flutter Kicks + 30sec Plank 

1 Min Rest Between Rounds

Teams of 3 – 27 Min Cap 

3km Ski
Rest 2 Min 

3km Bike
Rest 2 Min 

1.5km Row 

* Every 4 Minutes, 1 individual must complete 200m run.