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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 Dumbbell Hang Clean & Press 

10 x Db Skullcrushers 

60” Plank Hold

1min rest between rounds

Perform

22min AMRAP 

400m Run 

12 x Dumbbell Hang Clean & Press @15/22.5kg 

600/800m Bike Erg 

20 x Alternating V Snaps