WARM UP
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Hand Release Push Ups
TRAIN
3 Rounds
8 x Dumbbell Strict Press
12 x Single Arm Dumbbell Behind the Neck Extension
30” Pillar to Plank
1 min rest between rounds
PERFORM
12 min AMRAP
2 x Dumbbell Strict Press (15/22.5kg)
2 x Dumbbell Bent Over Rows
• Follow each round with 170/200m Ski/Row or 350/400 Bike
• Increase 2x Repetitions each round
3 min rest
3 Rounds – for quality
20 x Alt V Snaps
20 x Weighted Butterfly Sit-Up
30 sec Plank
SESSION NOTES
• Dumbbell Extension – Perform these light and standing up.
• We are increasing the repetitions by 2x every round. Attempt to go unbroken the entire time.
• If no erg, perform a 100m run.
• Core work to finish, treat this with controlled execution.
