WARM UP
3 min erg
Then
3 rounds
10 Single Leg Banded RDL (5L/5R)
10 Plate Ground To Overhead 15/10kgs
10 Air Squats
WORKOUT
In Pairs Complete
2km Bike Erg
Then
12 Rounds (6 each)
7 Box Jump 24/20i
7 Burpee
7 Kettlebell Swing 24/16kgs (full)
Then
2km Bike Erg
ACCESSORIES
3 Sets
5 Handstand Push Up Negative
Rest as needed between sets
Cool down
Roll Calf 60sec L/R
Roll Shin 60sec L/R
60sec Dead Hang From Bar