WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring
TRAIN
3 Rounds
6 x Dumbbell/Kettlebell Squat Press (12X0)
6 x Box Jumps
10 x Dumbbell/Kettlbell Bulgarian Split Squats
1 Min Rest Between Round
PERFORM
In Pairs | 5 Rounds (24 Min Cap)
12 x Synchro Dumbbell/Kettlebell Squat Press at 24/16kg
30 x Wall Balls at 9/7kg
60 x Cal Bike/Ski/Row