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)
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
- Dumbbell Front Rack Squats@15/22.5kgs
- Dumbbell Devils Press @15/22.5kgs