Warm Up


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 

10 x Kettlebell Box Step Ups (each side)

12 x Goblet Squats 

30” Side Plank Hip Touches

1min rest between rounds


4 Rounds

25 Min Cap 

800/600m Ski/Row or 1600/1200m Bike 

20 x Kettlebell Box Step Overs @16/24kg 

Rest 2 Min Between Rounds