Warm Up


5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Squat Hold to Rotation

10 x Single Leg Glute Bridges

10 x Front Lunge to Rotation 


4 Rounds

8 x Dumbbell Squat Press

10 x Single Leg Curtsy Lunge 

6 x Single Arm Kettlebell Turkish Sit Up 

1min rest between rounds


Teams of 2 – 20 Min Cap 

1:1 Work:Rest 

5 Rounds (each)

In remaining Time Max 30m Deadball Carry Shuttles @40/60kg 

* If the ball touches the ground during shuttle, team does 10 synchro burpees