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 8
3 Rounds
15 x Dumbbell/Kettlebell Deadlifts
16 x Gorilla Row
12 x Stick Crunches
1 Min Rest
PERFORM | WEEK 8
In Pairs | 5 Rounds (24 Min Cap)
400m Run
50 x Dumbbell/Kettlebell Deadlifts at 24/16kg
50 x Hand Release Push Ups
50 x Wall Balls at 9/7kg
*Deduct 10 Reps Each Round