WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Banded Goodmorning
10 x Deep Squat Thoracic Rotations
10 x Knight to Hamstring
TRAIN | WEEK 6
3 Rounds
10 x Dual Dumbbell/Kettlebell Hang Clean & Press
12 x Single Arm Dumbbell Bent Over Row
45 Sec Hollow Hold
1 Min Rest
PERFORM | WEEK 6
3 Rounds | 18 Mins Total
3 Min AMRAP:
7 x Deadball Ground to Shoulder at 60/40kg
15 x Alternating Dumbbell Hang Clean & Press at 22.5/15kg
20 x Burpees
Into
3 Min Max Cal Bike/Ski/Row