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

8 x Dumbbell Squat Press

10 x Single Leg Weighted Curtsy Lunge

6 x Single Arm Kettlebell Turkish Sit Up

1min rest between rounds

21,18,15,12,9,6,3

18 Min Cap

• Dumbbell Front Rack Squat @15/22.5kg
• Burpee Over Dumbbell