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
16 x Alternating Deadball Box Step Up
15 x Deadball Good Mornings
15 x V Ups + 30 Sec Hollow Hold
1 Min Rest

PERFORM

4 Rounds | For Time (18 Min Cap)

8 x Deadball Squats at 60/40kg
24/20 Cal Bike/Ski/Row
12 x Alternating Single Arm Dumbbell Devils Press at 22.5/15kg
200m Run