WARM UP
5 Minutes Erg
1 Min Lower Back Roll
1 Min Quads Roll
1 Min Hamstring Roll
1 Min Glutes Roll
Into: 2 Rounds
10 x Side Plank Rotations
10 x Behind Neck Tricep Extensions
10 x Hand Release Pushups
TRAIN
3 Rounds
A1) 10 x Double Dumbbell Strict Press
A2) 12 x Weighted Shoulder Internal Rotations
A3) 12 x Tempo Push-Ups (2×2 sec)
60s Rest Between Sets
PERFORM
Teams of 3 – 30 Min Cap
For Time..
24 Rounds
– 6 x Double Dumbbell Push Press @15/22.5kg
– 8 x Burpee Over Dumbbell (facing)
– 10 Cal Ski Erg
– 200m Block Run
**Player 2 starts once Player 1 Finishes Ski Erg
All In FYF – 8th of May. Put it in your diaries, dial in your training. Be proud to represent your Gym!