WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10.10 x Worlds Greatest Stretch
10 x Blackburns
10 x Banded Pull Aparts
TRAIN | WEEK 12
3 Rounds
12 x Dumbbell/Kettlebell Z Press
8 x Heavy Knee Supported External Rotations
4.4 x Single Arm Kettlebell Turkish Sit Ups
1 Min Rest
PERFORM | WEEK 12
For Time | 20 Min Cap
100/120 Calories Bike/Ski/Row
EMOM Including 0:00 –
3 x Dumbbell Devils Press at 22.5/15kg
–
2 Min Rest
–
AMRAP | In Remaining Time
10 x V Ups
15 x Push Ups
20 x Air Squats