Warm Up
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
Train
3 Rounds
10 x Dumbbell Floor Press
10 x Behind the Neck Dumbbell Tricep Extensions
30” Dumbbell Overhead Isometric Hold
1min rest between rounds
Perform
Every 3 Minutes Complete The Following..
6 Rounds
15 x Dumbbell Floor Press @15/22.5kg
20 x Dumbbell Reverse Lunges
200m Run