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