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
10 x Kettlebell Front Rack Lunges
8 x Single Leg RDLs(2 sec – )
25” Flutter Kicks + 30sec Plank
1 Min Rest Between Rounds
Perform
18 Minute AMRAP
Indian File: Teams of 2
24/30 Cal Bike/Ski/Row
20 x Kettlebell Front Rack Lunges @16/24kg
1 Min Rest Between Rounds