WARM UP
5 Mins Bike/Ski/Row/Run
–
3 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
10 x Hand Release Push Ups
15 x Banded Pull Apart
TRAIN
3 Rounds
10 x Dual Dumbbell/Kettlebell Hang Clean & Press
12 x Close Grip Push Ups
10 x Lateral Dumbbell Raises
1 Min Rest
PERFORM
For Time | 20 Min Cap
30-25-20-15-10 x Calorie Bike/Ski/Row
25-20-15-10-5 x Dual Dumbbell Kettlebell Hang Clean & Press at 24/16kg
10-8-6-4-2 x Dumbbell Burpee