WARM UP

2 Rounds | 10 Min Cap
20 x Deep Squat Thoracic Rotations
10 x Worlds Greatest Stretch
10 x Hamstring Squats 

TRAIN

3 Rounds
8.8 x Kettlebell/Dumbbell Front Rack Walking Lunges
12 x Goblet Squat
12.12 x Banded Glute Clams
1 Min Rest

PERFORM

In Pairs | 1:1 Work to Rest

10 Rounds |
22 Min Cap
10 x Kettlebell/Dumbbell Hang Cleans at 22.5/15kg
15/12 Cal Bike Erg (10 Damper)
15m Kettlebell/Dumbbell Front Rack Walking Lunge