WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
8 x Hand Release Push Up (2 Sec Hands Off Hold)
6 x Mini Band Shoulder Walk Out
TRAIN
12-15-MAX
Dual Gorilla Row (11X1)
1 Min Rest
Single Arm Dumbbell Z-Press e/s (11X0)
1 Min Rest
PERFORM
In Pairs | You Go: I Go
8 Rounds Total | 22 Min Cap
1,000m Bike Erg Relay
7 x Dual Dumbbell Hang Snatch 22.5/15/10kg
9 x Dumbbell Push Press
12 x Burpee Over Dumbbell
**Both players must relay every round, but complete just 4 rounds of 7,9,12.