Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Deadbugs
10 x Worlds Greatest Stretch
10 x Knight to Hamstring Stretch
Train
3 Rounds
6 x Heavy Deadball Ground to Shoulder
12 x Kettlebell Single Arm Row
20 x “V” Snaps
1 Min Rest Between Rounds
Perform
Every Minute Complete the Following..
12 Rounds
5 x Deadball Ground to Shoulder
2 x Burpees
- Increase 2x Burpees every 2 rounds.
4 Mins rest
6 Min Cap
20 x Deadball Ground to Shoulder
* Every Minute on the Minute Complete 5x Burpees