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
10 x Single Arm Dumbbell “Z” Press
10 x Single Arm Dumbbell Skull Crushers
15 x Close Grip Push Ups
1min rest between rounds
Perform
For Time…
Bodyweight in Pounds x 2 = Calories (eg 160lb x 2 = 320 cal)
- Complete number of calories on Bike/Ski/Row
** Every 3 Minutes Complete 5 x Dumbbell Devils Press @15/22.5kg