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 Dual Kettlebell/Dumbbell Push Press
10.10 x Single Arm Overhead Dumbbell Tricep Extensions
40 Sec Hollow Hold
1 Min Rest Between Round
PERFORM
For Time | 18 Min Cap
1000m/800m Ski/Row or 2000m/1600m Bike
40 x Dual KB/DB Push Press @24/16kg or 22.5/15kg
20 x Burpee Box Jumps
600m Run