WARM UP

2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Downward Dog to Cobra
5 x Blackburns

TRAIN

3 Rounds
4 x Dumbbell/Kettlebell Strict Press + 8 x Dumbbell/Kettlebell Push Press
15-20 x Push Ups
8.8 x Knee Supported External Rotations
1 Min Rest

PERFORM

For Time | 16 Min Cap

24 x Dumbbell/Kettlebell Push Press at 24/16kg
12 x Burpee Box Jumps
24 x Dumbbell/Kettlebell Squat Press
12 x Burpee Box Jumps
24 x Dumbbell/Kettlebell Front Rack Lunges
12 x Burpee Box Jumps
24 x Dumbbell/Kettlebell Deadlifts