WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Banded Goodmorning
10 x Deep Squat Thoracic Rotations
10 x Knight to Hamstring
TRAIN | WEEK 5
3 Rounds
10 x Deadball Ground to Shoulder
12 x Hammer Curls
60 Sec Deadball Isometric Hold
1 Min Rest
PERFORM | WEEK 5
20 Mins Running Clock
EMOM x 12 | 12 Min Total
12/10 or 8 x Burpees
–
EMOM x 8 | 8 Min Total
4 x Deadball Ground to Shoulder at 60/40kg
4 x Burpee Box Jumps at 24/20″