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 Worlds Greatest Stretch
10 x Hamstring Squats
TRAIN
4 Sets
A1) 8 x S/A Db Hang Snatch
A2) 12 x KB Gorilla Row
A3) 40” Suitcase Hold
60s Rest Between Sets
PERFORM
Every 2 Minutes, Complete The Following..
4 Rounds
20 x Db Hang Snatch 15/22.5kg
10/12 cal Bike Erg
5 x Burpees
30 Sec Rest
3 Minutes Break
Every 2 Minutes, Complete The Following…=
4 Rounds
12 x Dbl DB Push Press @15/22.5
10/12 cal Ski/Row
10 x Wall Balls 14/20lb
30 Sec Rest