Warm Up


5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Deadbugs 

10 x Worlds Greatest Stretch

10 x Knight to Hamstring Stretch 


3 Rounds 

8 x Deadball Hang to Shoulder

12 x Powerfull Kettlebell Swings 

50m Single Arm Farmers Carry (each arm) 

1min rest between rounds


Every Minute Complete The Following… 

16 Rounds 

  • 180/200m Ski/Row or 360/400m Bike 

Straight Into 

Every Minute Complete The Following..

8 Rounds 

– 24 Kettlebell Swings @16/24kg