Warm Up


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 

14 x Single Arm Floor press 

8 x Weighted “YTW”s 

12 x Hand Release Pushups 

1min rest between rounds


Every 4 Minutes Complete The Following.. 

5 Rounds 

12 x Dumbbell Floor Press @15/22.5kg 

12 x Dumbbell Bent Over Row 

250/300m Ski/Row/Run or 500/600m Bike