WARM UP

3 Rounds | 7 Min Cap
10 x Hip 90/90’s
10 x Hamstring Squat
8-10-12 x No Jump Burpee

TRAIN

2 Rounds
12.12 x Dumbbell Bulgarian Split Squat (20X0) RPE 8
1 Min Rest
12 x One and a Quarter Sandbag Squat (20X0) RPE 8
2 Min Rest

PERFORM

5 Rounds | For Time (20 Min Cap)

12 x Deadball Squat at 50/40/30kg
12 x Deadball Reverse Lunge
12 x Atomic Sit Up
300/200m Ski/Row or 600/500m Bike