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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 

10 x Dumbbell Front Rack Squats(2 sec pause at bottom) 

12 x Dumbbell Single Leg RDLs  

1 Min Wall Sit (add weight)  

1min rest between rounds

Perform

Teams of 2 – 30 Minute Cap

1:1 (Work : Rest)

2-4-6-8-10-10-8-6-4-2