Warm Up
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
Train
3 Rounds
5 x Single Arm Kettlebell Hang Snatches + 5 Snatches
12 x Dumbbell Floor Press (2 sec Pause at Bottom )
30” Max Hand Release Push Ups
1 Min Rest Between Rounds
Perform
Teams of 2 – 20 Min Cap
Buy In –
6 x 200m Relay Run
Into
100cal Bike/Ski/Row
80 x Kettlebell Hang Cleans& Press @2×16/24kg
60 x Burpees
40 x Synchro Kettlebell Swings @16/24kg
20 x Synchro Overhead Reverse Lunges @16/24kg
Buy Out –
6 x 200/400m Ski Row/Bike Relay Sprints