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) 8 x Alternating Dumbbell Snatch

A2) 12 x Dumbbell Renegade Row 

A3) 45” Hollow Hold 

1 Min Rest

Every 2 Minutes Complete:

5 Sets
20 x Alternating Dumbbell Snatch  @22.5/15kg
12 x Dumbbell Goblet Squats 

2 Min Rest 

Every 2 Minutes Complete:
4 Sets 

12 x Single Arm Dumbbell Squat Press @22.5/15kg
12 x Single Arm Dumbbell Hang Cleans 

2 Min Rest 

Every 2 Minutes Complete:
3 Sets 

15 x Burpee Broad Jumps