WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts
TRAIN
3 Rounds
10 x Alternating Dumbbell Floor Press
15 x Dumbbell Lateral Raises
30 Sec Side Plank e/s + 40 Sec Plank Hold
1 Min Rest
PERFORM
EMOM x 12 | 4 Rounds Total
Min 1: 16 x Alternating Dumbbell Floor Press at 22.5/15kg
Min 2: 12 x Dumbbell Facing Burpees
Min 3: 16 x Dumbbell Bent Over Row
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1 Min Rest
–
EMOM x 12 | 4 Rounds Total
Min 1: 12 x Dumbbell Hang Clean & Press
Min 2: 10 x Dumbbell Burpees
Min 3: 12 x Alternating Dumbbell Reverse Lunges