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
Non-Testing
4 Rounds
400m Run
20 x Pull Up
20 x Ground Over Shoulder
20 x Kettlebell Swing
20 x Hand Release Push Up
*Reps decrease by 5 each round
*Run remains unchanged