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 3
3 Rounds
16 x Alternating Dumbbell Snatch
10.10 x Single Arm Dumbbell Deadlifts
45 Sec Reverse Plank Hold
1 Min Rest
PERFORM | WEEK 3
2 Rounds | 26 Mins Total
Block A | 5 Min AMRAP
Reps: 15-12-9-6-3
Alternating Dumbbell Snatch at 22.5/15kg
Box Jump at 24/20″
Bike Erg Calories
–
3 Min Rest
–
Block B | 5 Min AMRAP
Reps: 3-6-9-12-15
Alternating Dumbbell Hang Squat Clean & Press at 22.5/15kg
Burpee
Ski/Row Calories