WARM UP
5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll
Then
Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Single Leg Bodyweight RDL’s
10 x S/A OH Kb Squats (light)
TRAIN
4 Sets
A1) 10 x KB Swing
A2) 8 x Renegade Row
A3) 30” Plated Goodmorning Isometric Hold
60s Rest Between Sets
PERFORM
10 Minute Cap
- 1km Ski/Row or 2km Bike
- 50 x KB Swings @16/24kg
- 25 x Burpees
- Max Goblet Squats In Remaining Time
3 Minutes Rest..
10 Minute Cap
- 1km Ski/Row 2km Bike
- 50 x Db Hang Cleans @15/22.5kg
- 25 x Burpees
- Max Db Devils Press In Remaining Time