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 

8 x Single Arm Dumbbell “Z” Press 

10 x Single Arm Dumbbell Skull Crushers 

12 x Close Grip Push Ups 

1min rest between rounds

For Time – 20 Minute Cap 

In Pairs

• 20 x Deadball Ground to Shoulder @40/60kg 
• 400m Block Run 
• 40 x Burpee Box Jump Overs 
• 400m Block Run 
• 10 x Deadball Ground to Shoulder 
• 200m Block Run 
• 20 x Burpee Box Jump Overs 
• 200m Block Run