WARM UP
3 Rounds | 7 Min Cap
10 x Hip 90/90’s
10 x Hamstring Squat
8-10-12 x No Jump Burpee
TRAIN
3 Rounds
12 x Goblet Squat RPE 8 (2020)
30 Sec Rest
15 x Prone Dumbbell Hamstring Curl RPE 8 (20X0)
30 Sec Glute Bridge Walkout RPE 7
90 Sec Rest
PERFORM
For Time (16 Min Cap)
10-8-6-4-2
Kettlebell Squat Press at 24/16/12kg
Reverse Lunge e/s
–
2 Min Rest
–
2-4-6-8-10
Alternating Dumbbell Snatch e/s at 22.5/15/10kg
V-Up/Atomic Sit Up