WARM UP
2 Rounds | 10 Min Cap
10 x Alternating Straight Leg Deadbugs
10 x Front Lunge to Rotation
5 x No Jump Burpee
30s Hollow Hold
PERFORM
In Pairs | 20 Min AMRAP
1 x Ground Over Shoulder
3 x Pull Ups
6 x Dumbbell Step Ups
Every 10 Rounds: 200m Run (inc. start)
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2 Mins Rest
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3 Rounds | For Quality (8 Min Cap)
10 x V Ups
20 x Russian Twists
30 Sec Hanging Knee L Sit