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
10 x Single Arm Dumbbell Deadlifts
12 x Single Arm Dumbbell Bent Over Row
60s Rest Between Rounds
Perform
Teams of 3: 1:2 (Work:Rest)
25 Min Cap
- 4000m Bike Erg (Damper 10)
- 100 x Kettlebell Deadlifts
@20/28kg - 3000m Bike Erg (Damper 10)
- 100 x Kettlebell Swings (2 work – 1 rest)
- 2000m Bike Erg (Damper 10)
- 100 x Burpees