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 Kettlebell Front Rack Box Step Ups
8 x Single Leg RDLs (2 sec – )
25” Flutter Kicks + 30sec Plank
1 Min Rest
Perform
20 Min Cap:
3 Rounds
200m Block Run
20 x Goblet Squat @16/24kg
20 x Burpee Broad Jumps
Into
2 Rounds
200m Block Run
20 x Kettlebell Push Press@16/24kg
Into
1 Round
200m Block Run
20 x Kettlebell Squat Clean