WARM UP
2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
20 x Kettlebell Pull Through
20 x Banded Pull Aparts
TRAIN
3 Rounds
10 x Dumbbell Deadlift RPE 8 (30X1)
30 Sec Rest
12.12 x Rower Adductor Slide e/s RPE 7 (20X0)
90 Sec Rest
PERFORM
For Time | 16 Min Cap
24-18-14
Kettlebell Swing at 32/24/16kg
Kettlebell Chainsaw Row
Erg Cals
–
No Rest
–
2-4-6-8-10
Burpee + Ground To Shoulder at 60/50/40kg