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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

12 x Alternating Heavy Dumbbell Box Step Ups 

10 x Prone Dumbbell Hamstring Curls (2 sec – )

8 x Glute Clams   (2 sec hold)

1 Min Rest Between Rounds

Perform

22 Min Cap – Teams of 2
1:1 Work:Rest 

1-10 Dumbbell Box Step Overs @17/25kg 

10-1 Burpee + Slam Ball @10/15kg