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
6 x Single Arm Dumbbell Clean & Press
5 x Box Jumps (For height)
60” Hollow Hold
1min rest between rounds
Perform
12 Min Time Cap
6-8-10-12-12-10-8-6
- Single Arm Alternating Dumbbell Hang Clean & Press @15/22.5kg
- Burpee Over Dumbbell
Rest 3 Min
3 Rounds for Quality
- 20 x Alternating V Snaps
- 1 Min Plank Hold
Rest as needed between rounds