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 

12 x Dumbbell Goblet Squats 

10 x Single Leg Romanian Deadlifts 

12 x Dumbbell Box Step Ups (Each Side)

 1min rest between rounds

4 Rounds

Every 3mins complete:

• 16 x Dumbbell Goblet Squats @15/22.5kg 
• 20 x Dumbbell Front Lunges 
• 10 x Burpees 

2 mins rest 

4 Rounds

Every 3mins complete:

• 16 x Dumbbell Lunges 
• 20 x Air Squats 
• 10 x Box Jumps Overs @20/24” (Over Box)