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
10 x Kettlebell Cyclist Goblet Squats
12 x Dumbbell Prone Hamstring Curls
8 x Stick Crunches
1 Min Rest
PERFORM
7 Min AMRAP
1 x Dumbbell Squat Press at 22.5/15kg
1 x Burpee Over Dumbbell
Each Round: Add 1 Rep
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2 Min Rest
–
7 Min AMRAP
1 x Dumbbell Devils Press
100m Ski/Row or 200m Bike
Each Round: Add 1 Rep & 100m or 200m