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

3 Rounds

A1) 10 x Single Arm Dumbbell Floor Press 

A2) 12 x Single Arm Dumbbell Push Press 

A3) 10 x Weighted Shoulder Internal Rotators 

1 Min Rest

12 Min AMRAP 

2 x Single Arm Dumbbell Floor Press @15/22.5kg
2 x Single Arm Dumbbell Devils press
400/360 or 200/180m Bike/Ski/Row  

• Increase Dumbbell Repetitions by 2 each round 
• Complete repetitions each side. 

3 Min Rest 

3 Rounds: For Quality 

6 x Renegade Row (each side)
12 x Stick Crunches