WARM UP
5 Mins Bike/Ski/Row/Run
–
3 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
10 x Hand Release Push Ups
15 x Banded Pull Apart
TRAIN
3 Rounds
8 x Dumbbell/Kettlebell Strict Press
6.6 x Heavy Knee Supported External Rotators
50 Sec Tall Plank
1 Min Rest
PERFORM
8 Min EMOM
5 x Dumbbell/Kettlebell Strict Press at 24/16kg
10 x Push Ups
15 x Air Squats
–
2 Mins Rest
–
8 Min EMOM
8 x Alt. Dumbbell/Kettlebell Front Rack Lunges at 24/16kg
8 x Kettlebell Swings
–
2 Mins Rest
PERFORM
3 Rounds | 6 Min Cap
10 x Dumbbell/Kettlebell Strict Press at 24/16kg
16 x Alt. Dumbbell/Kettlebell Front Rack Lunges