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 x Heavy Kettlebell Front Rack Squats
10 x Prone Dumbbell Hamstring Curls
20 x Atomic Sit Ups + 10 x Alternating V-Up
1 Min Rest

PERFORM

In Pairs | 1:1 Work to Rest

12 Rounds | 20 Min Cap
5 x Heavy Kettlebell/Dumbbell Squat Press at 28/20kg
10 x Single Arm Alternating Kettlebell Cleans
15/12 Cal Bike/Ski/Row