Warm Up
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 Kneel to Squat
Train
3 Rounds
A1) 12 x Kettlebell RDLs
A2) 6 x Single Leg Step Downs (3 sec -)
A3) 15 x V Snaps
1 Min Rest
Perform
Every 90 Seconds Complete the Following..
6 Sets – Dual Dumbbell @22.5/15kg
12 x Dumbbell Alternating Reverse Lunges
9 x Dumbbell Squats
3 min Rest
5 Rounds For time: 6 Min Cap
12 x Dumbbell Alternating Reverse Lunges
9 x Dumbbell Squats