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

3 Rounds
8 x Dual Dumbbell/Kettlebell Push Press
10 x Overhead Dumbbell Tricep Extensions
1 Min x Tall Plank
1 Min Rest Between Rounds

In Pairs | 18 Min Cap
80 x Dual Kettlebell/Dumbbell Push Press @24/16kg or 22.5/15kg
60 x Synchro Air Squats
100 Cal Bike Erg
80 x Dual Kettlebell Front Squats
60 x Synchro Hand Release Pushups
100 Cal Ski Erg