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
10 x Deadball Squat (2010)
12 x Wall Balls at 9/7kg
8.8 x Single Leg Romanian Deadlifts
1 Min Rest Between Rounds
PERFORM
E3MOM x 8 | 24 Total Minutes
Block A
500/400m Ski/Row or 1,000m/800m Bike
10 x Deadball Squats at 60/40kg
6 x Burpees Over Bag
Block B
400m Block Run
Max Wall Ball Repetitions at 9/7kg