WARM UP

2 Rounds | 10 Min Cap
20 x Alternating Straight Leg Deadbugs
10.10 x Worlds Greatest Stretch
5 x Inchworms

TRAIN

3 Rounds
8 x Dumbbell/Kettlebell Deadlift
10.10 x Plank Row
80 Sec Deadball Isometric Hold
1 Min Rest

PERFORM

5 Rounds | 3 Min On/1 Min Off

Buy In: 10 x Dumbbell Squat Press at 22.5/15/12.5kg

AMRAP
250/200m Ski Row or 500/400m Bike
20 x Air Squats
10 x Push Ups
5 x Burpees