WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Deadbugs
8 x Front Lunge to Rotation
5.5 x Lateral Lunge
TRAIN | WEEK 9
3 Rounds
8.8 x Dumbbell Box Step Ups
15 x Dumbbell Romanian Deadlifts
15.15 x Side Plank Hip Touch + 20 Sec Side Plank Hold e/s
1 Min Rest
PERFORM | WEEK 9
In Pairs | 3 Rounds (22 Min Cap)
80 Cal Bike/Ski or Row
40 x Dumbbell Box Step Overs at 22.5/15kg
40 x Box Jump Overs