WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
10 x Kettlebell Pull Through e/s
20 x Banded Pull Aparts
TRAIN
3 Rounds
12 x Dumbbell Bent Over Row (10X1) RPE 7-8
30 Sec Rest
15 x Prone Dumbbell Hamstring Curl (2011) RPE 7
90 Sec Rest
PERFORM
EMOM x 18 | 6 Rounds Total
Min 1: 18/15/12 Cal Erg
Min 2: 4-6 x Ground To Shoulder at 60/50/40kg
Min 3: 12 x Kettlebell Swing + 12 x Kettlebell Leg Raises at 28/20/16kg