WARM UP
5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Deadbugs
10.10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
TRAIN
3 Rounds
5 x Deadball Hang to Shoulder + 5 x Deadball Ground to Shoulder
16 x Renegade Row
1 Min Deadball Iso Hold
1 Min Rest Between Round
PERFORM
EMOM x 21 | 7 Rounds Total
Min 1: 8 x Deadball Ground to Shoulder at 60/40kg
Min 2: 10 x Burpee Box Jumps at 24/20″
Min 3: 12/10 Cal Ski Erg