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 Push Press
10 x Dumbbell Neutral Curl to Overhead Press
40” Hollow Rock
1min rest between rounds
Perform
8 Rounds – Tabata
20 sec ON : 10 sec OFF
– 8 x Dumbbell Push Press @12/17.5kg
5 Min Erg Recovery (slow)
8 Rounds – Tabata
20 sec ON : 10 sec OFF
– 6 x Burpee Box Jumps