Warm Up


5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Deadbugs 

10 x Worlds Greatest Stretch

10 x Knight to Hamstring Stretch 


3 Rounds 

10 x Deadball Ground to Shoulder

15 x Single Arm Dumbbell Row

20 x Banded Goodmornings

1min rest between rounds


Teams of 2 

20 Min Cap 

50 x Deadball Ground to Shoulder @70-75% Bodyweight
50 x Synchro Burpees
50 x Synchro Kettlebell Swings @16/24kg
100cal Bike Erg 

Max 30m Sandbag Carry Shuttles In Remaining Time