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 11
3 Rounds
10.10 x Heavy Dumbbell Hang Snatch
12 x Dumbbell/Kettlebell Deadlifts
30 Sec Side Plank Hip Touch + 30 Sec Plank
1 Min Rest
PERFORM | WEEK 11
5 Rounds | 18 Min Cap
20 x Alternating Dumbbell Snatches at 22.5/15kg
15 x Burpee Box Jumps at 24/20″