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
12 x Single Arm Dumbbell Push Press
30” Dumbbell Overhead Isometric Hold
1 Min Rest Between Rounds
Perform
Every 2 Minutes Complete the Following:
5 Sets
200m Run
8 x Double Dumbbell Snatch @15/22.5kg
3 Min Rest
5 Sets
8 x Burpee Box Jumps @20/24’
12/15 cal Bike/Ski/Row