Warm Up
Lower Body
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 Front Lunge to Rotation
Train
3 Rounds
12 x Alternating Heavy Dumbbell Box Step Ups
10 x Prone Dumbbell Hamstring Curls
12 x Glute Clams
1 Min Rest Between Rounds
Perform
20 Min Cap
25 – 20 -15
- Dumbbell Box Step Overs @15/22.5
- Rower Calories
3 Min Rest
25 – 20 – 15
- Dumbbell Hang Clean & Press
- Ski Calories