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Warm Up

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

Train

3 Rounds

8 x Single Arm Kettlebell “Z” Press  (1 arm extended)

10 x Box Tricep Extensions

30 x Alternating “V” Snaps

1 Min Rest Between Rounds

Perform

Tabata 20 on/10 off 

8 Rounds 

Max Dumbbell Push Press@10/15kg

2 Min Rest 

12 Min Cap 

1-10 Ladder