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

8 x Single Arm Dumbbell Squat 

12 x Dumbbell Staggered Stance Deadlift 

20 x Banded Goodmornings 

1min rest between rounds

Every 3 Minutes, Complete The Following.. 

6 Rounds 

• 200m Run 
• 10 x Deadball Squats @50/30kg 
• 20 x Alternating Dumbbell Hang Snatches @15/22.5kg