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
10 x Dumbbell Front Squats
10 x Dumbbell Prone Hamstring Curls
20 x Atomic Sit Ups
1 Min Rest

PERFORM

4 Min AMRAP
10 x Dumbbell Clean & Press at 22.5/15kg
15 x Dumbbell Front Squats
30 Cal Bike/Ski/Row
200m Run
30 Cal Bike/Ski/Row
15 x Dumbbell Deadlifts
10 x Dumbbell Facing Burpees

90 Sec Rest

Repeat for 4 Sets Total