WARM UP
5 Min Bike/Ski/Row/Run
–
2 Rounds | 10 Min Cap
10 x Deadbugs
10.10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
TRAIN
3 Rounds
8 x Deadball Ground to Shoulder
12 x Renegade Row
45 Sec Deadball Iso Hold
1 Min Rest Between Rounds
PERFORM
5 Rounds | 16 Min Cap
6 x Deadball Ground to Shoulder 60/40kg
9 x Burpee Box Jumps 24″/20″
12 x Air Squats
–
Rest 3 Min
–
For Quality
1.2km Ski/Row/Run or 2.4km Bike Erg
65-75%MHR