WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
8.8 x Overhead Single Arm Dumbbell Reverse Lunge
10 x Heavy Goblet Squat
8.8 x Goblet Cossack Squats
1 Min Rest
PERFORM
2 Rounds | 20 Mins Total
3 Min AMRAP
8.8 x Single Arm Overhead Kettlebell/Dumbbell Reverse Lunges at 22.5/15kg
10 x Dual Dumbbell Hang Cleans
12/10 Cal Bike/Ski/Row
–
2 Mins Rest
–
3 Min AMRAP
15 x Kettlebell/Dumbbell Squat Press
10 x Dumbbell Burpees
12/10 Cal Bike/Ski/Row
–
2 Mins Rest