WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts
TRAIN
3 Rounds
8 x Heavy Dumbbell Z-Press
6.6 x Heavy Weighted Shoulder External Rotations
30 Sec Dumbbell Overhead Isometric Hold
1 Min Rest
PERFORM
EMOM x 24 | 6 Rounds Total
Min 1: 10 x Dumbbell Deadlifts + 8 x Dumbbell Front Squats 6 x Dual Dumbbell Push Press at 22.5/15kg
Min 2: 10 x Box Jump Overs
Min 3: 15/12 Cal Bike/Ski/Row
Min 4: 5 x Burpees