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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 Kneel to Squat 

Train

3 Rounds

A1) 12 x Kettlebell Goblet Squats 

A2) 10 x Dumbbell Prone Hamstring Curls

A3) 15 x Side Plank Hip Touches + 20” Hold

1 Min Rest

Perform

Benchmark Workout 4 

Every 3 Minutes Complete The Following..
6 Rounds 

300/350m Ski/Row or 600/700m Bike 
20 x Air Squats
10 x Push Ups
5 x Burpees 

In remaining time, complete max Dumbbell Squat Press @22.5/15kg  

Goal = 60 x Dumbbell Squat Press