WARM UP
5 Mins Bike/Ski/Row/Run
–
3 Rounds | 10 Min Cap
10 x Alternating Straight Leg Deadbugs
8.8 x Light Single Arm Dumbbell/Kettlebell Deadlifts
10 x Knight to Hamstring
TRAIN
3 Rounds
6 x Devils Press
8 x Nordic Raises
30m Suitecase Carry
1 Min Rest
PERFORM
14 Min EMOM
200/180m Row/Ski or 400/360m Bike
–
Straight Into
–
10 Min AMRAP
3.3 x Single Arm Devils Press at 22.5/15kg
4.4 x Single Arm Dumbbell Lunges
5.5 x Single Arm Dumbbell Push Press