WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
10 x Overhead Kettlebell/Dumbbell Lunges
10 x Kettlebell/Dumbbell Romanian Deadlifts
45 Sec Banded Overhead Squat Hold
1 Min Rest Between Round
PERFORM
In Pairs | 1:1 Work to Rest
16 Rounds | For Time
15/12 Cal Bike Erg (Damper 10)
30m Overhead Kettlebell/Dumbbell Lunges at 22.5/15kg
5 x Dumbbell Devils Press at 22.5/15kg