5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10.10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Banded Pull Aparts

3 Rounds
10 x Dumbbell Z Press
10.10 Knee Supported External Rotators
12 x Close Grip Push Ups
1 Min Rest Between Rounds

24 Min Running Clock

3 Rounds
750/600m Ski Row or 1500/1200m Bike
90 Sec Rest Between Rounds
Into
AMRAP In Remaining Time
10 x Dual Dumbbell Push Press at 22.5/15kg
8 x Dual Dumbbell Front Squats
200m Run