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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 Front Lunge to Rotation

Train

3 Rounds

8 x Heavy Deadball Squats( 2 sec – )

6 x Nordic Eccentrics (Max – )

45” Deadball Isometric Hold

1 Min Rest Between Rounds

Perform

Bodyweight in Lbs x 2 = Calorie Bike/Ski/Row Erg

Every 2 Minutes Incl: 0:00 Complete 5 x Deadball Squats @40/60kg

 

E.g 80kg Bodyweight = 176lb
176 x 2 = 352 cals.