WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
12 x Heavy Alternating Deadball Reverse Lunge
10 x Heavy Cyclist Squats
12 x Alternating Bodyweight Cossack Squats
1 Min Rest
PERFORM
Benchmark Workout 8
4 Rounds | 20 Min Cap
4 Min On | 1 Min Off
250m Run
15 x Kettlebell/Dumbbell Squat Press at 22.5/15kg
7 x Lateral Burpees Over Dumbbell
Remaining Time: MAX Cals
Goal: 120/90/60 Cals