WARM UP
5 min erg
Then
2 rounds
6 KB Half Kneeling (3L/3R)
10 Side Plank Turn Out (5L/5R)
12 Goblet Squat
WORKOUT
AMRAP 15
40/30 Cal Ski
20 Single Arm Devils Press 22.5/15kg (10L/10R)
10 Ab Mat Sit Ups
Rest 5mins
AMRAP 15
40/30 Cal Bike Erg
20 Sandbag Squats 45/30kgs
10 Single Arm Alternating KB Swing 24/16kgs
COOL DOWN
5min Easy Bike
Ball Upper Lat 60secs L/R
Ball Tricep 60secs L/R