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) 8 x Dual Kettlebell Front Squats (2 Sec Pause)

A2) 8 x Dumbbell Prone Hamstring Curls (2 sec -)

A3) 15 x Single Arm Dumbbell Deadlifts

1 Min Rest

22 Min Cap – 6 Rounds 

12 x Box Jumps @24/20”
20/16 Cal Bike Ski or Row
10 x Dual Kettlebell Front Squats @24/16kg

1:30 Rest Between Rounds