Warm Up

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


3 Rounds 

8 x Deadball Lunges (Each Side) 

10 x Dumbbell Bulgarian Split Squats (Each Side)

8 x Cossack Squats (Each Side) 

1min rest between rounds


Teams of 3 

Every 5 Minutes Complete

5 Rounds