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 

10 x Single arm Overhead Dumbbell Press 

12 x Close Grip Push Ups 

30“ Kettlebell Pull Through 

1min rest between rounds


Teams of 2 – 25 min Cap

1000m Ski Erg
100 x Dumbbell Push Press @15/22.5kg
1000m Ski Erg
100 x Hand Release Push ups 
1000m Ski
100 x Dumbbell Hang Squat Cleans