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 Hamstring Squats
10 x Worlds Greatest Stretch
10 x Bird Dogs
Train
3 Rounds
A1) 12 x Alternating Deadball Front Lunges
A2) 16 x Weighted Box Step-Overs
A3) 40” Deadball March
60s Rest Between Rounds
Perform
Every Minute Complete The Following..
6 Rounds
1st Minute: 12 x Deadball Front Lunges 25/45kg
2nd Minute: 12 x Deadball Facing Burpee
3rd Minute: 14/16cal Ski/Row
4th Minute: Rest