WARM UP
5 Mins Bike/Ski/Row/Run
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2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Blackburns
10 x Banded Pull Aparts
TRAIN | WEEK 7
3 Rounds
12 x Dual Dumbbell Push Press
15 x Overhead Dumbbell Tricep Extensions
30 Sec Max Push Ups
1 Min Rest
PERFORM | WEEK 7
15 Min AMRAP
12 x Dumbbell Deadlifts at 22.5/15kg
9 x Dumbbell Front Squats
6 x Dumbbell Push Press
30/26 Cal Bike/Ski/Row
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3 Mins Rest
–
3 Rounds | For Quality
20 x Alternating V Ups
15.15 x Side Plank Hip Touches
45 Sec Hollow Hold