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 Mountain Climber to Rotation

3 Rounds 

8 x Alternating Deadball Reverse Lunges (Each Side) 

8 x Dumbbell Bulgarian Split Squats (Each Side)

8 x Cossack Squats (Each Side) 

1min rest between rounds

12 Min AMRAP

• 12 x Deadball Alternating Reverse Lunges @30/50kg 
• 300/400m Bike/Ski/Row
• 24 x Alternating Single Arm Dumbbell Hang Snatch @15/22.5kg
• 600/700m Bike/Ski/Row 

2 Min Rest 

6 Min AMRAP

• 6 x Deadball Alternating Reverse Lunges @30/50kg 
• 150/200m Bike/Ski/Row
• 12 x Alternating Single Arm Dumbbell Hang Snatch @15/22.5kg
• 300/400m Bike/Ski/Row