WARM UP

2 Rounds | 10 Min Cap
20 x Mountain Climbers
10.10 x Single Arm Dumbbell Deadlifts
10 x Banded Good Morning

TRAIN

3 Rounds
5 x Ground to Shoulder + 5 x Deadball Hang to Shoulder
15 x Dumbbell Bent Over Row
70 Sec Deadball Isometric Hold
1 Min Rest

PERFORM

18 Min AMRAP

5 x Ground to Shoulder at 60/40kg
10 x Burpees Over Sandbag
15cal Bike/Ski/Row
20 x Air Squats
15cal Bike/Ski/Row
10 x Burpees Over Sandbag
5 x Ground to Shoulder
1 Min Rest