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 Kneel to Squat

3 Rounds

A1) 12 x Kettlebell Goblet Squats

A2) 10 x Dumbbell Prone Hamstring Curls

A3) 15 x Side Plank Hip Touches + 20” Hold

1 Min Rest

Benchmark Workout 4

Every 3 Minutes Complete The Following..
6 Rounds

300/350m Ski/Row or 600/700m Bike 
20 x Air Squats
10 x Push Ups
5 x Burpees

In remaining time, complete max Dumbbell Squat Press @22.5/15kg

Goal = 60 x Dumbbell Squat Press