WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Blackburns
10 x Banded Pull Aparts
TRAIN | WEEK 9
3 Rounds
6 x Dumbbell/Kettlebell Strict Press + 8 x Dumbbell/Kettlebell Push Press
8 x Kettlebell Bottom Up Press
20 x Kettlebell Pull Throughs
1 Min Rest
PERFORM | WEEK 9
24 Min EMOM | 6 Rounds Total
Min 1: 10 x Dumbbell/Kettlebell Push Press at 24/16kg + 6 x Kettlebell Facing Burpees
Min 2: Max Bike/Ski or Row Calories
Min 3: 15/20 x Wall Balls at 9/7kg
Min 4: Rest