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Warm Up

Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Deadbugs 

10 x Worlds Greatest Stretch

10 x Knight to Hamstring Stretch

Train

3 Rounds

A1) 5 x Dual Kettlebell Deadlifts + 5 x Dual Kettlebell Cleans

A2) 20 x Dual Gorilla Row 

A3) 45 Sec Deadball Isometric Hold 

1 Min Rest

Perform

12 Min Cap

35-27-21-15-9 

3 Minutes Rest 

3 Rounds for Quality