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 12
3 Rounds
8 x Dual Dumbbell/Kettlebell Hang Cleans + 8 x Dual Dumbbell/Kettlebell Front Squats
18 x Gorilla Row
12 x Stick Crunches
1 Min Rest
PERFORM | WEEK 12
For Time | 20 Min Cap
15 x Deadball Ground to Shoulder at 60/40kg
30 x Alternating Dumbbell Hang Clean & Press at 22.5/15kg
45 x Burpees
45 x Cal Bike/Ski/Row
30 x Alternating Dumbbell Hang Clean & Press at 22.5/15kg
15 x Deadball Ground to Shoulder at 60/40kg