Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x  Deadbugs

10 x Worlds Greatest Stretch

10 x Side Plank Hip Touches

3 Rounds 

16 x Alternating Dumbbell Snatches 

10 x Renegade Row (each side)

10 x Single Arm Bicep Curls 

1min rest between rounds

PERFORM

Teams of 2 – Synchro 

12 Min Cap 

• 20 x Burpees 
• 40 x Alternating Dumbbell Snatches @15/22.5kg
• 15 x Burpees
• 30 x Alternating Dumbbell Snatches
• 10 x Burpees
• 20 x Alternating Dumbbell Snatches
• 5 x Burpees
• 10 x Alternating Dumbbell Snatches

3 Min Rest 

6 Min Cap 

40 x Alternating Dumbbell Snatches

40 x Burpees