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 Dumbbell Floor Press

10 x Single Arm Behind the Neck Dumbbell Tricep Extensions 

30” Dumbbell Overhead Isometric Hold 

1min rest between rounds

Every 2 Minutes Complete The Following 

6 Rounds 

10 x Dumbbell Squat Press @15/22.5kg
10 x Pushups 

3 Min Rest 

6 Rounds 

20 x Dumbbell Deadlifts @15/22.5kg
10 x Box Jumps 20/24”