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
4 x Double Dumbbell Snatch + 4 x Dumbbell Hang Snatch + 6 x Dumbbell Squat
15 x Single Arm Dumbbell Push Press
40” Shoulder Taps
1 Min Rest
Perform
26Min Cap: For Time
Buy In:
800m Run
Then
Bike/Ski/Row Bodyweight in Lbs x 2
- Every Even Minute, Dampner must move up to 10