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