WARM UP
5 Mins Bike/Ski/Row/Run
–
3 Rounds | 10 Min Cap
10 x Worlds Greatest Stretch
10 x Hand Release Push Ups
15 x Banded Pull Apart
TRAIN | WEEK 3
3 Rounds
10.10 x Single Arm Dumbbell/Kettlebell Push Press
10 x Dumbbell Skullcrushers
8 x Stick Crunches
1 Min Rest
PERFORM | WEEK 3
Teams of 3 | 18 Rounds (25 Min Cap)
2 Work : 1 Rest
10.10 x Single Arm Dumbbell/Kettlebell Push Press at 22.5/15kg
15 x Wall Balls 9/7kg
10 x V-Ups
*Must Complete 400 Cal Bike within Time Cap