WARM UP

2 Rounds | 10 Min Cap

200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30 Sec Hollow Hold

PERFORM

30 Min Cap

10 Rounds 
5 x Pull Ups
10 x Push Ups
15 x Air Squats

2 Min Rest

5 Rounds
5 x Dual Kettlebell Push Press
10 x Dual Kettlebell Front Squats
15 x Kettlebell/Dumbbell Deadlifts