WARM UP
5 Minutes Erg
1 Min Lower Back Roll
1 Min Quads Roll
1 Min Hamstring Roll
1 Min Glutes Roll
Into: 2 Rounds
10 x Side Plank Rotations
10 x Banded Single Arm Press
10 x Pilar To Plank
TRAIN
3 Rounds
A1) 6 x Dbl Kb Hang Clean & Press
A2) Banded Series 8 x (Front Raise, Front Press, Supinated Band Pull Apart)
A3) 40” Kb Single Arm Overhead Isometric Hold
60s Rest Between Sets
PERFORM
10 Min AMRAP
Max Calorie Ski Erg
EMOM Incl. 0:00
Complete 6 x Dbl Kb Hang Clean & Press @12/20kg
3 Minutes Rest
10 Min AMRAP
Max Calorie Bike Erg
EMOM Incl. 0:00
Complete 6 x Kb Box Step Ups @2 x 12/20kg