WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Deadbugs
10.10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
TRAIN
3 Rounds
8 x Heavy Kettlebell/Dumbbell Deadlifts
12 x Single Arm Dumbbell Deadlift (20X0)
8.8 x Single Arm Kettlebell Turkish Sit Up
1 Min Rest Between Rounds
PERFORM
5 Rounds | 14 Min Cap
16 x Kettlebell/Dumbbell Deadlifts at 24/16kg or 22.5/15kg
12 x Air Squats
8 x Burpee Broad Jumps
–
Rest 3 Min
–
1 Round | For Quality
1km Ski/Row/Run or 2km Bike Erg at 75-80% MHR