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

3 Rounds 

12 x Dumbbell Front Rack Squats

12 x Dumbbell Single Leg RDLs  

60sec Wall Sit 

1min rest between rounds

3 Rounds 

30/40 cal Bike/Ski/Row 

16 x Dumbbell Front Rack Lunges 

25-20-15 Dumbbell Front Rack Squats

** Reduce 5 repetitions each round on Kettlebell Front Rack Squats (R1 = 25, R2 = 20 etc.)