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 4
3 Rounds
12 x Dumbbell/Kettlebell Deadlifts
16 x Gorilla Row
10 x Stick Crunches
1 Min Rest
PERFORM | WEEK 4
2 Rounds | 16 Min Cap
45 x Dumbbell/Kettlebell Deadlifts at 24/16kg
30 x Dumbbell/Kettlebell Lunges
1500/1350m Bike or 750/650m Ski or Row