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 10
3 Rounds
8.8 x Single Arm Kettlebell Clean & Press
12 x Dual Gorilla Row
50 Sec Hollow Hold
1 Min Rest
PERFORM | WEEK 10
24 Min AMRAP
200m Run
8 x Dual Kettlebell/Dumbbell Hang Clean & Press at 24/16kg
18/15 Cal Bike Erg
16 x Dual Kettlebell Front Squats