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 Moving Plank
10 x Worlds Greatest Stretch
10 x Pushup to Front Raise
Train
4 Sets
A1) 8 x S/A Db Neutral Curl to O/H Press
A2) 12 x Lateral DB/Plate Raises (Bent Over)
A3) 40” S/A OH KB Hold
60s Rest Between Rounds
Perform
4 Rounds
Every 5 Minutes Complete The Following..
– 40/30 Cal/Ski/Row/Bike
– 30 x Kb Hang Clean & Press @16/24kg
– 20 x Push Ups
- Max Hand Release Burpees In Remaining Time
30 Seconds Rest Between Rounds