WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
10.10 x Dual Dumbbell/Kettlebell Front Rack Lunge
18 x Wall Balls
8.8 x Lateral Lunge
1 Min Rest Between Rounds
PERFORM
1 Round | 24 Min Cap
250m Ski/Row or 500m Bike
1 Min Rest
500m Ski/Row or 1,000m Bike
1 Min Rest
750m Ski/Row or 1,500m Bike
1 Min Rest
1,000m Ski/Row or 2,000m Bike
1 Min Rest
1,500m Ski/Row or 3,000m Bike
1 Min Rest