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

3 Rounds 

10 x Single Arm Dumbbell Deadlifts

12 x Dumbbell Goodmornings 

12 x Single Arm Dumbbell Bent Over Row

1min rest between rounds

6 Min Cap 

3 Rounds 

• 12 x Dumbbell Deadlifts @15/22.5kg 
• 9 x Dumbbell Hang Cleans 
• 6 x Dumbbell Push Press 

In remaining time, max hand release push ups 

3 Min Rest 

12 Min AMRAP 

• 400m run 
• 12 x Dumbbell Deadlifts 
• 9 x Dumbbell Hang Cleans 
• 6 x Dumbbell Push Press