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
8 x Kettlebell Clean & Press (2 sec – )
10 x Single Arm Dumbbell Hammer Curls (2 sec – )
8 x Single Leg Banded Goodmornings
1 Min Rest Between Rounds
Perform
4 Sets : 24 Min Cap
32/38Cal Bike/Ski/Row
12 x Kettlebell Clean & Press 16/24kg
5 x Burpee Box Jump Overs @20/24”
Rest 2 Min Between Sets