Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Worlds Greatest Stretch 

10 x Pillar to Plank

10 x Hand Release Push Ups

3 Rounds

A1) 10 x Dumbbell Floor Press 

A2) 12 x Dumbbell Behind Neck Extensions

A3) 30” Max Pushups 

1 Min Rest

For time: 16 Min Cap 

4 Rounds 

15 x Dumbbell Floor Press @22.5/15kg
15 x Burpee Box Jumps 24/20”
15 x Alternating Dumbbell Snatches 

3 Mins Rest

3 Rounds for Quality 

15 x Sit Ups
15 x Side Plank Hip Touches
60s Push Up Plank Hold