Warm Up
Ski/Row/Bike/Run
5 minutes easy
2 Rounds
10 x Deadbugs
10 x Side Plank Hip Touch
10 x Cat Camel
10 x Scorpions
10 x Glute Walk Outs
10 x Hamstring Squats
3 Rounds
5 x Kneeling Single Arm Shoulder Press (each arm)
2 min 65-70% MHR Ski/Row/Bike/Run
2 min rest
Then
3 min rest
Then
3 Rounds
5 x DB Floor Press
2 min 65-70% MHR Ski/Row/Bike/Run
1 min rest
Then
3 min rest
Then
3 Rounds
10 x Lying Pull Up
2 min 65-70% MHR Ski/Row/Bike/Run
2 min rest
