Warm up
5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Tricep Smash
1 Min Lats Roll
1 Min Lower Back Roll
Into: 2 Rounds
10 x Pillar to Plank
6 x Inchworms
10 x Kb Windmills
Train
4 Sets
A1) 8 x Double Kb Push Press
A2) 6 x Banded Push Up (3 sec – )
A3) 40” OH Plate Hold
60s Rest Between Rounds
Perform
12 Minute Cap
Every Minute Complete The Following:
5 x Double Kb/Db Push Press 12/20Kg
4 x Burpee
+ 2 Burpees Every 2 Minutes
3 Minutes Rest
12 Minute Cap
Every Minute Complete The Following:
6 x Alternating Deadball Shoulder To Overhead @12/25kg
4 x Calorie Ski/Row
+1/2 Cal Every 2 Minutes