WARM UP
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Deadbugs
10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
TRAIN
3 Rounds
6 x Deadball Ground to Shoulder
12 x Dumbbell Hammer Curls
45 sec Deadball Iso Hold
1 min rest between rounds
PERFORM
Every minute complete the following
6 Rounds
Min 1: 7 x Deadball Ground to Shoulder (40/60kg)
Min 2: 10 x Box Jumps (20/24”)
Pause on the shoulder for GTS – core nice and braced.
For the Deadball Hold, ensure you are not bending at the knees and resting the ball on the hips.
Let’s put that Deadball work to practice! This is super gassy – Hold on!
