WARM UP
5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
Then
Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Single Leg Glute Bridges
TRAIN
4 Sets
A1) 4 x S/A KB Cleans @16/24kg
A2) 10 x S/A KB Rows (Each Side)
A3) 30″ Banded Deadlift Iso Hold (High Resistance)
60s Rest Between Sets
PERFORM
12 Min AMRAP
10 x KB Cleans @16/24kg
8 x Burpees
600m Bike Erg
3 Min Rest
12 Min AMRAP
8 x Burpee Box Jumps
10 x KB Reverse Lunges
16/20 Cal Ski Erg