Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Worlds Greatest Stretch 

10 x Pillar to Plank

10 x Hand Release Push Ups

3 Rounds

12 x Banded Banded Push Ups 

15 x Dumbbell Upright Rows

10 x Weighted Shoulder Internal Rotators 

1min rest between rounds

1km Ski/Row or 2km Bike (Hold ~5/10km pace)
1:30 Rest

Into

8 Rounds 

16/20 cal Damper 10
8/10 cal Damper 1 

Into

1km Ski/Row or 2km Bike 

(Hold ~5/10km Pace)