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
A1) 12 x Single Arm Dumbbell Snatches
A2) 16 x Dumbbell Renegade Row
A3) 40” Hollow Hold
1 Min Rest
Perform
22 Min AMRAP
6 x Goblet Squats @24/16kg
6 x Burpees
500/400m Ski/Row or 1000/800m Bike
* Increase Repetitions by 2x Each Round