Warm Up


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


3 Rounds

16 x Alternating Kettlebell “Z” Press

8 x Box Tricep Extensions 

30 x Alternating “V” Snaps 

1 Min Rest Between Rounds


Every Minute Complete the Following.. 

12 Rounds 

180/200m Ski Row or 360/400m Bike 

Directly Into 

6 Min AMRAP 

8 x Dumbbell Push Press @15/22.5kg 

8 x Dumbbell Front Rack Reverse Lunges