WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
8 x Hand Release Push Up (2 Sec Hands Off Hold)
6 x Mini Band Shoulder Walk Out
TRAIN
3 Rounds
10.10 x Single Arm Dumbbell Push Press RPE 8
10 x Dumbbell Lateral Raise RPE 7 (2010)
30 Sec Plank
90 Sec Rest
PERFORM
EMOM x 20 | 5 Rounds Total
Min 1: 8 x Dumbbell Floor Press + 8 x Push Ups at 25/17.5/12.5
Min 2: 8-12 x Burpee Box Jump Over at 24/20”
Min 3: 8.8 x Kettlebell Chainsaw Row at 24/16/12kg
Min 4: 10 x Kettlebell Leg Raises + 20 Sec Hollow Hold