WARM UP
5 Mins Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Banded Goodmorning
10 x Deep Squat Thoracic Rotations
10 x Knight to Hamstring
TRAIN | WEEK 2
3 Rounds
10 x Dual Dumbbell/Kettlebell Hang Clean & Press
10.10 x Single Arm Dumbbell Bent Over Row
60 Sec Plank Hold
1 Min Rest
PERFORM | WEEK 2
12 Rounds | In Pairs (1:1 Work/Rest)
10 x Dual Dumbbell/ Kettlebell Hang Clean & Press at 24/16kg
8 x Burpee (Over Kettlebell)
10/8 Cal Bike (Dampner 10)