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 Front Lunge to Rotation
Train
3 Rounds
8 x Heavy Dumbbell Box Step Overs
8 x Bulgarian Split Squats (2 sec pause)
50m Single Arm Farmers Carry
1 Min Rest Between Rounds
Perform
Every Minute Complete the Following
6 Rounds
Min 1: 12 x Dumbbell Box Step Overs @15/22.5kg
Min 2: 12/15 Cal Bike Row Ski Erg
Min 3: 15 x Wall Balls @7/9kg
Min 4: 8/10 Cal Bike Row Ski