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

3 Rounds

A1) 8 x Deadball Squat @60-70% BW

A2) 12 x Dumbbell Lunge (each side)

A3) 15 x Banded Glute Clams

1 Min Rest

Teams of 2 – 1:1 Work:Rest

30 Min Cap
12 Rounds

8/10 Cal Ski
10 x Box Jump Overs
10 x Dumbbell Box Step Overs @22.5/15kg