WARM UP
5 Mins Bike/Ski/Row/Run
–
3 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
10 x Hand Release Push Ups
15 x Banded Pull Apart
TRAIN | WEEK 4
3 Rounds
8 x Dumbbell/Kettlebell Strict Press
8.8 x Knee Supported External Rotations
45 Sec Tall Plank
1 Min Rest
PERFORM | WEEK 4
10 Rounds | 21 Min Cap
3 x Dumbbell/Kettlebell Strict Press at 22.5/15kg
6 x Dual Dumbbell/Kettlebell Hang Cleans
9 x Hand Release Pushups
In Remaining Time: Max Calorie Erg
E4MOM (Including 00:00): Complete 200m Run (Unless on Erg)