WARM UP
5 Minutes Erg
1 Min Lower Back Roll
1 Min Quads Roll
1 Min Hamstring Roll
1 Min Glutes Roll
Into: 2 Rounds
10 x Hamstring Squats
10 x Alt. Deadbugs
TRAIN
A1) 6 x KB F/R Squat @16/24kg
A2) 6 x Box Step Up to Rev Lunge @16/24kg
A3) 20″ Box Adductor Hold
1 Min Rest Between Sets
PERFORM
12 Min Cap
3 Rounds For Time..
10 x KB F/R Squats @16/24kg
10 x Box Jumps
500m Row
3 Mins Rest
12 Min Cap
3 Rounds For Time..
16 x Russian KB Swings @16/24kg
8 x Burpee Broad Jumps
1km Bike Erg