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) 10 x Alternating Deadball Reverse Lunges
A2) 12 x Weighted Box Step Ups
A3) 30” Hollow Rock Isometric Hold
60s Rest Between Rounds
Perform
20 Minute Cap :
Goal = Reach 50 x Burpees
Every 2 Minutes Complete..
10 x Deadball Reverse Lunges @35/55kg
20 x Air Squats
10/12 cal Ski/Bike Erg
- 30 Sec Rest – In Which To Complete Burpees
- You Can Begin Burpees If Finished Before 2 Minutes