Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Worlds Greatest Stretch 

10 x Pillar to Plank

10 x Hand Release Push Ups

PERFORM

40 Minute Cap 

Complete 1-12 – Each round begins back at 1. 

1 –Dumbbell Squat@ 2 x 15/22.5kgs

2 – Dumbbell Squat Press 

3 – Dumbbell Push Press 

4 – Dumbbell Deadlifts 

5 – Dumbbell Cleans

6 – Double Dumbbell Snatch 

7 – Burpees Facing over Dumbbell

8 – Calorie Ski 

9 – Hand Release Push ups 

10 – Calorie Bike Erg 

11 – Overhead Walking Lunge 

12 – Dumbbell Devils Press

• Merry Christmas Team 98 

Complete with 2 x Dumbbells 

• Begin at 1, then 1+2, 1+2+3, 1+2+3+4 etc.. up to 12 
• Accumulate the repetitions up to 12. 
• Use a weight suitable to your ability