Warm Up

5 minutes easy pace 65-70% MHR

Into: 2 Rounds
10 x  Deadbugs
10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches


3 Rounds 

6 x Deadball Ground to Shoulder 

12 x Dumbbell Hammer Curls 

45sec Deadball Iso Hold 

1min rest between rounds


20 Minute Cap 

For Time: 4 Rounds

“Jail Break” 

6 x Deadball Ground to Shoulder @75% Bodyweight 

12 x Burpees 

18 x Air Squats 

250m Run