WARM UP
3 Rounds | 7 Min Cap
10 x Hip 90/90’s
10 x Hamstring Squat
8-10-12 x No Jump Burpee
TRAIN
2 Rounds
12.12 x Single Arm Kettlebell Lateral Lunge RPE 7 (11X0)
1 Min Rest
12 x Sandbag Squat RPE 8 (20X0)
90 Sec Rest
PERFORM
7 Min AMRAP
1 x Dumbbell Squat Press at 22.5/15/12kg
1 x Burpee Over Dumbbell
Each Round: Increase Reps by 1
–
2 Min Rest
–
7 Min AMRAP
1 x Devils Press
100m Ski/Row or 200m Bike
Each Round: Increase Reps by 1 & Meters by 100m (200m for Bike)