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 Curtsy Squats
Train
3 Rounds
A1) 6 x Deadball Squat ( 3 Sec -)
A2) 6 x Weighted Db Box Step Downs ( 5 Sec -)
A3) 30” Deadball March
60s Rest Between Rounds
Perform
20 Minute Cap
3 Rounds
1km Ski/Row or 2km Bike
20 x Kb Squat Cleans @16/24kg
40 x Kb Swings @16/24kg
E4MOM – 50m Deadball Carry