WARM UP
5 min erg
Then
2 rounds
10 Banded shoulder dislocates
10 Banded front squat
10 Banded push up
WORKOUT
Amrap 10
10 Cal Bike Erg
10 Air Squat
Rest 3mins
Amrap 10
10 Cal Ski
10 Ab Mat Sit ups
Rest 3mins
For Time
200 Russian Twist 15/10kgs
COOL DOWN
50 Cal Assault Bike easy pace
KB Foream Opener 60secs L/R
Foam Roll Quad 60secs L/R