Warm Up
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 Mountain Climber to Rotation
Train
3 Rounds
8 x Bulgarian Split Squats (2 sec-)
12 x Single Leg Glute Bridges (+ weight)
8 x Cossack Squats (each leg)
1min rest between rounds
Perform
Teams of 2 – 1:1 Work:Rest
10 Rounds Each
- 12/16 cal Bike/Ski/Row
- 8 x Burpee Box Jumps
Rest 5 Min
Accumulate 5:00 Plank Solo
– Rest when needed.