WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Deadbugs
8 x Front Lunge to Rotation
5.5 x Lateral Lunge
TRAIN | WEEK 12
3 Rounds
10 x Dumbbell Box Step Over
15 x Dumbbell Prone Hamstring Curls
10.10 Glute Clams + 15 Sec Isometric Hold
1 Min Rest
PERFORM | WEEK 12
In Pairs | 22 Min Cap
3 Rounds
30 x Dumbbell Box Step Overs at 22.5/15kg
50 x Wall Balls at 9/7kg
70 Cal Bike/Ski/Row