Warm Up


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 

16 x Overhead Kettlebell Reverse Lunges 

16 x Alternating Cossack Squats 

20 x Kneel to Squat 

1min rest between rounds


22 Min AMRAP – Teams of 2  

1:1 Work:Rest 

30m Overhead Kettlebell Walking Lunge @12/20kg 

12/16cal Bike Erg Sprint