Warm Up
Train
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
Perform
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