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 Side Plank Hip Touches
Train
3 Rounds
14 x Single Arm Dumbbell Deadlifts
12 x Single Arm Dumbbell Row
10 x Single Arm Oblique Crunch to 40” Isometric Hold
1min rest between rounds
Perform
Teams of 2 – 25 Min Cap
All Work is Synchro
4 Rounds
- 30 x Air Squats
- 20 x Single Arm Dumbbell Cleans @15/22.5kg
- 20 x Burpees
- 400m Block Run