WARM UP

2 Rounds | 10 Min Cap
10 x Deep Squat Thoracic Rotations
20 x Hip 90/90s
10 x Squat Jumps

TRAIN

3 Rounds
8.8 x Single Arm Overhead Reverse Lunges
10 x Dumbbell Romanian Deadlifts
15 x Kettlebell Supine Toe Touches + 30 Sec Plank
1 Min Rest

PERFORM

EMOM x 12 | 6 Rounds Total
Min 1: 200/180 Ski/Row or 450/400 Bike
Min 2: 8/10 or 12 x Burpees

EMOM x 8 | 4 Rounds Total
Min 1: 8.8 x Single Arm Overhead Dumbbell Reverse Lunges at 25/17.5kg
Min 2: 18 x Alternating Dumbbell Snatches