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
12 x Single Arm Dumbbell Behind the Neck Extension
30” Pillar to Plank
1 Min Rest Between Rounds
Perform
12 Min AMRAP
2 x Dumbbell Strict Press @15/22.5kg
2 x Dumbbell Bent Over Rows
- Follow each round with 170/200m Ski/Row or 350/400 Bike
- Increase 2x Repetitions each round
3 min rest
3 Rounds (for quality)
20 x Alt V Snaps
20 x Weighted Butterfly Sit Up
30 sec Plank