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 Front Lunge to Rotation
Train
3 Rounds
10 x Dual Kettlebell Front Rack Squats (2 sec -)
10 x Dual Kettlebell RDLs (2 sec-)
40s Kneel to Squat
1 Min Rest Between Rounds
Perform
Every Minute Complete The Following
15 Rounds
160/200m Ski/Row or 360/400m Bike
Into
7 Rounds
8 x Kettlebell Squat Press @16/24kg