WARM UP
5 Minutes Erg
Into: 2 Rounds
10 x Squat Hold to Rotation
10 x Single Leg Glute Bridges
10 x Mountain Climber to Rotation
TRAIN
3 Rounds
10 x Deadball Squats (2 sec Hold at Bottom)
12 x Dumbbell Good-mornings
12 x Banded Glute Clams
1min rest between rounds
PERFORM
Teams of 2 – 25 Minute Cap
12 Rounds
- 12 x Deadball Squats @30/50kg
- 10/12 Cal Ski/Bike/Row Erg
- 25m Deadball Walking Lunge
1:1 Work:Rest