Warm Up


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


3 Rounds

A1) 10 x Alternating Dumbbell Hang Snatch 

A2) 12 x Dumbbell Floor Press 

A3) 12.12 x Plank Row 

1 Min Rest


Teams of 2
Every 4 Minutes Complete:

5 Rounds  

20 x Synchro Alternating Dumbbell Hang Snatch @22.5/15kg
15 x Synchro Overhead Single Arm Dumbbell Reverse Lunge
10 x Burpees 

** In remaining time complete Max Calorie Erg.