Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Deadbugs
10 x Knight to Hamstring Stretch
Lower Body
Train
3 Rounds
A1) 8 x Deadball Ground to Shoulder @60-70% Bodyweight
A2) 10 x Dumbbell Single Arm Row
A3) 10 x Straight leg Stick Crunches
1 Min Rest
Perform
12 Min AMRAP
6 x Deadball Ground to Shoulder
12 x Burpees
18 x Cal Bike/Ski/Row
3 Min Rest
6 Minute Cap
2 Rounds
6 x Deadball Ground to Shoulder
12 x Burpees
18 x Cal Bike/Ski/Row