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
20 x Shoulder Taps
10 x Worlds Greatest Stretch
Train
4 Sets
A1) 8 x Hand Release Push-Up
A2) 10 x KB Floor press
A3) 30” KB F/R Hold
60s Rest Between Rounds
Perform
8 Rounds
45 second work/rest
10 x SA Dumbbell Hang Clean & Press
Max Burpees Over Dumbbell
3 Min Break
8 Rounds
45 seconds work/rest
3 x Dumbbell Strict Press + 3 x Push Press
Max Hand Release Push Ups