❇️Warm Up
500m/400m/300m/200m/100m
*You pick which cardio machine but each set must be done on a different machine
❇️Workout
AMRAP 22 minute (as many rounds as possible)
400m row OR ski erg
20 kettlebell sumo deadlift high pull -16kg/24kg
10 stair laps
20 dumbbell side bends (10 each side) - 10kg/15kg (or less, if too heavy)
10 alternating dumbbell snatches - as above
❇️Cool down
3 min recovery row @ half pace
5 mins foam rolling
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