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 

3 Rounds

A1) 10 x Dumbbell Romanian Deadlifts (3 sec -)

A2) 6 x Dumbbell Box Step Downs

A3) 12 x V-Ups + 40” Tall Plank

1 Min Rest

3 Rounds: For Time

21 Min Cap 

10.10 x Single Arm Dumbbell Deadlifts @22.5/15kg
20 x Alternating Dumbbell Snatch 
400m Run