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
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90 Sec Rest
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Repeat for 4 Sets Total