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
8 x Dumbbell Hang Clean & Press
6 x Box Jumps (For height)
45” Hollow Hold
1min rest between rounds
Perform
20 Minute Cap
For Time: 4 Rounds
“Jail Break”
– 6 x Deadball Ground to Shoulder @75% Bodyweight
– 12 x Burpees
– 18 x Air Squats
– 250m Run