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

8 x Single Arm Dumbbell “Z” Press 

12 x Weighted Shoulder Internal Rotations (Elbow on Knee) 

12 x Alternating V Snaps 

1min rest between rounds


Every 3 Minutes, Complete The Following.. 

Target = 100 Calorie Erg 

7 Rounds 

20 x Dumbbell Push Press @15/22.5kg 

10 x Burpees

8 x Box Jumps @20/24’ 

In remaining time, chip away at calories.