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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