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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

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