WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
8 x Hand Release Push Up (2 Sec Hands Off Hold)
6 x Mini Band Shoulder Walk Out
TRAIN
3 Rounds
15.15 x Single Arm Dumbbell Bent Over Row RPE 7 (10X0)
30 Sec Rest
15.15 x Single Arm Dumbbell Z-Press RPE 7 (10X0)
2 Min Rest
PERFORM
For Time | 16 Min Cap
10-8-6-4-2
Dumbbell Burpee at 25/17.5/15kg
Dual Dumbbell Hang Clean
–
2 Min Rest
–
2-4-6-8-10
Dual Kettlebell Turkish Sit Up at 12/8/6kg
18/15/12 Cal Erg