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

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