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
4 Rounds
12 x Alternating Dumbbell Floor Press
10 x Single Arm Behind the Neck Dumbbell Tricep Extensions
30” Dumbbell Overhead Isometric Hold
1min rest between rounds
Perform
Teams of 2 – 1:1 Work:Rest
5 Rounds
- 10 x Dumbbell Floor Press
- 15 x Dumbbell Bent Over Row @15/22.5kg
Into
5 Rounds
- 8 x Goblet Held Bulgarian Split Squats (each leg)
- 10 x Dumbbell Romanian Deadlifts @15/22.5kg
Every 5 Minutes Complete 200m Block Run