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

12 x Single Arm Overhead Lunges 

16 x Alternating Cossack Squats 

30” Side Plank Hip Touches

1 min Rest 

Teams of 2 – 25 Minute Cap

2000m Ski/ Row 

Into 

4 Rounds – 1:1 Work:Rest 

• 40 x Dumbbell Front Rack Lunges @2×16/24kg 
• 40 x Box Step Over @20/24’ 
• 40 Cal Bike Erg (Damper 10)