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 


4 Rounds

8 x Deadball Hang to Shoulder

16 x Powerful Kettlebell Swings

50m Single Arm Farmers Carry (each arm) 

1min rest between rounds


Bench Mark Session 2 

10 min Cap

150 Alternating Dumbbell Snatch  @15/22.5kg