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

4 Rounds

10 x Dumbbell Overhead Press

12 x Close Grip Push Ups 

20 x Kettlebell Pull Through 

1min rest between rounds

Complete The Following For Quality.. 

40 – 30 – 20 

30 – 20 – 10 

• Burpee 
• Dumbbell Push Press (light) @10/15kg 

3 Min Rest 

3 Sets – For Quality 

• 20 x Alternating V Snaps 
• 20 x Side Plank Hip Touches

4 Min Rest 

Tabata Dumbbell Z Press 

(20 on/10 off x 8) 

– light weight