WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Blackburns
10 x Banded Pull Aparts
TRAIN | WEEK 11
3 Rounds
15 x Dual Dumbbell Push Press
10 x Single Arm Overhead Tricep Extensions
20 Sec Max Push Ups + 20 Sec Tall Plank Hold
1 Min Rest
PERFORM | WEEK 11
In Pairs | 24 Min AMRAP
2 x Wall Balls at 9/7kg
2 x Bike/Ski/Row Calories
2 x Dumbbell Deadlifts at 22.5/15kg
*Increase Reps By 2 Each Round