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 Front Lunge to Rotation
Train
3 Rounds
10 x Dual Kettlebell Front Rack Squats (2 sec Pause)
10 x Dual Kettlebell RDLs (2 sec pause)
30s Weighted Kneel to Squat
1 Min Rest Between Rounds
Perform
Teams of 2: Synchro
18 Min Cap
21,18,15,12,9,6,3
Kettlebell Front Rack Squats @16/24kg
Kettlebell Deadlifts @16/24kg