WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts
TRAIN
3 Rounds
10 x Dumbbell Z Press
10 x Overhead Dumbbell Tricep Extensions
45 Sec Hollow Hold
1 Min Rest Between Rounds
PERFORM
In Pairs | 23 Min Cap
100 Cal Bike Erg
Into
5 Rounds Each | 1:1 Work:Rest
8.8 x Single Arm Kettlebell Push Press at 24/16kg
8 x Burpee Box Jumps at 24/20″
Into
100 Cal Ski Erg