WARM UP
Ski/Row/Bike/Run
5 min easy
2 Rounds
10 x Squat Hold to Rotation
10 x Single Leg Glute Bridges
10 x Front Lunge to Rotation
TRAIN
3 Rounds
10 x Kettlebell Box Step Ups (each side)
12 x Goblet Squats
30” Side Plank Hip Touches
1 min rest between rounds
PERFORM
4 Rounds – 25 min Cap
800/600m Ski/Row or 1600/1200m Bike
20 x Kettlebell Box Step Overs (16/24kg)
Rest 2 min between rounds
