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) 10 x  Overhead Dumbbell Reverse Lunges

A2) 12 x Single Arm Dumbbell Squats

A3) 30” Kneel to Squat

1 Min Rest

For time: 18 Min Cap

4 Rounds

10/8 cal bike
20 x Dumbbell deadlifts @22.5/15kg
18 x Dumbbell Front Rack Lunges
16 x Box jumps