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
8 x Single Arm Kettlebell Hang Clean & Press
12 x Close Grip Pushups
1min rest between rounds
Perform
Every 3 Minutes Complete The Following..
4 Rounds
- 12 x Single Arm kettlebell Hang Clean & Press
- 16 x Butterfly Crunches
- 10/12 Cal Bike/Ski/Row
2 Min Rest
Every 3 Minutes Complete The Following..
4 Rounds
- 12 x Single Arm Kettlebell Push Press
- 12 x Hand Release Push Ups
- 10/12 Cal Bike/Ski/Row