WARM UP

2 Rounds | 10 Min Cap
20 x Alternating Straight Leg Deadbugs
10.10 x Worlds Greatest Stretch
5 x Inchworms

TRAIN

3 Rounds
10 x Deadball Ground to Shoulder
10 x Renegade Row
25 x Kettlebell Leg Raises + 25 Sec Hollow Hold
1 Min Rest

PERFORM

3 Rounds | 18 Min Cap

2 x Deadball Hang to Shoulder at 60/40kg
4 x Deadball Ground to Shoulder
6 x Deadball Squats
500/400m Ski/Row or 1000/800m Bike
6 x Deadball Squats
4 x Deadball Ground to Shoulder
2 x Deadball Hang to Shoulder
1 Min Rest