Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
Into: 2 Rounds
10 x Deadbugs
10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
Train
3 Rounds
20 x Alternating Dumbbell Snatches
12 x Renegade Row (each side)
10 x Single Arm Bicep Curls (pause at top)
1min rest between rounds
Perform
Every 4 Minutes, Complete The Following..
5 Rounds
5 x Deadball Ground to Shoulder @75% Bodyweight
12 x Burpees
20 x Air Squats
20/18cal Bike/Ski/Row