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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 

8 x Deadball Squats 

8 x Dumbbell Bulgarian Split Squats 

20 sec Box Adductor Hold  

1min rest between rounds

Perform

25 Min Cap 

4 Rounds 

400m Block Run
15 x Deadball Squats @40/60kg 

Rest 30 sec between rounds 

3 min rest 

4 Rounds 

26/30cal Bike/Ski/Row
12 x Burpee Box Jumps @20/24” 

Rest 30sec between rounds