Warm-Up
5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Tricep Smash
1 Min Lats Roll
1 Min Lower Back Roll
Into: 2 Rounds
10 x Deadbugs
10 x Squat Hold to Rotation
10 x Mountain Climber w/ Rotation
3 Rounds
6 x Single-Arm Dumbbell Snatch
15 x Single Arm Dumbbell Deadlifts
8 x Heavy Kettlebell Windmills (Each Side)
60s rest between rounds
25 Minute Cap
2 Sets
30 x Double Dumbbell Deadlifts @15/22.5kg
25 x Butterfly Crunches @14/20lb
15 x Burpee Box Jumps
25 x Butterfly Crunches
30 x Double Dumbbell Deadlifts
3 min rest between sets
