5 rounds, each round for time, of:

15/12 Row Calories

12 Burpee Over Rowers

9 Dumbbell Ground-to-Overheads, 50/35 lbs

* Go every 4 mins.

In this workout, it’s important to maintain a steady pace throughout each round and aim to finish each one in a similar amount of time. Athletes should strive for at least one minute of rest between rounds. Athletes can adjust their rep count for each movement to ensure they can complete it within 60 seconds.

Athletes should take the first set a little lighter on the pacing to ensure the pace can be maintained or slightly increased going forward. So, donโ€™t come out hot, and remember to keep transitions aggressive.

GHD Hip Extensions : 4×10, rest 1:30

Single Arm Bottoms-up Kettlebell Press : 4×20, rest 1:30

4x 10 reps/side