WARM UP
2 Rounds | 7 Min Cap
10.10 x Side Lying Thoracic Rotations
8.8 x Kettlebell Arm Bar
8.8 x Kettlebell Dig and Chop
TRAIN
3 Rounds
12 x Dumbbell Z-Press (20X0) RPE 8
30 Sec Rest
24 x Top Down Alternating Dumbbell Curl RPE 7
90 Sec Rest
PERFORM
5 Rounds | For Time (20 Min Cap)
500/400/350m Ski/Row or 1,000/800/700m Bike
12 x Gorilla Row at 24/16/12kg
12 x Kettlebell Push Up
200m Run