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

3 Rounds

A1) 4 x Dual Dumbbell Hang Clean + 4 x Dual Dumbbell Push Press  

A2) 20 x Renegade Row 

A3) 45” Hollow Hold 

1 Min Rest

Teams of 2: Synchro 

Every 2 Minutes Complete the Following…

5 Sets

20/16 Cal Bike
10 x Alternating Dumbbell Hang Snatch  @22.5/15kg
10 x Alternating Dumbbell Snatch 

3 Mins Rest

Every 2 Minutes Complete the Following…

5 Sets 

20/16 Cal Ski
10 x Single Arm Dumbbell Hang Clean & Press
10 x Dumbbell Front Squat