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

A1) 12 x Goblet Squats (Heavy) 

A2) 6.6 x Dumbbell Box Step Downs (3 sec-) 

A3) 10 x Single Arm Deadlifts

1 Min Rest

Teams of 3 – 22 Min Cap
Split however you like..

150 x Goblet Squats @24/16kg

2000m Row + 4000m Bike Erg 

***Every 4 Minutes 1 Person Must Complete 15 x Burpees

[Solo Option]

50 x Goblet Squats
700m Row + 1300m Bike
E4MOM Complete 5 x Burpees