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

3 Rounds 

10 x Dumbbell Front Rack Squats 

12 x Dumbbell Single Leg RDLs  

60sec Wall Sit 

1min rest between rounds

Teams of 2 – 25 Minute Cap

2000m Ski/ Row 

Into 

3 Rounds 

• 40 x Dumbbell Front Rack Lunges @2×16/24kg 
• 40 x Box Step Over @20/24’ 
• 40 Cal Bike Erg