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 Alternating Deadball Hang to Shoulder
16 x Alternating Kettlebell Gorilla Rows (pause at top)
1 Min Rest Between Rounds
Perform
Teams of 2 : 24 Minute Cap
1:1 Work:Rest
40 x Alternating Deadball Hang to Shoulder@30/50kg
100 cal Bike Erg
60 x Deadball Squats @30/50kg
1km Run
100 x Deadball Lunges @30/50kg
100 cal Row