5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Tricep Smash
1 Min Lats Roll
1 Min Lower Back Roll

Into: 2 Rounds
10 x Pillar to Plank
6 x Inchworms
10 x Push Up to Front Raise

4 Sets 

A1) 6 x Dbl DB Push Press

A2) 12 x S/A Overhead Banded Tricep Extensions

A3) 40” KB S/A F/R Hold

60s Rest Between Rounds 

8 Minute EMOM
Incl: 0:00 8/10 Calorie Ski
In remaining time, max Dbl DB Push Press 15/22.5 

2 Minutes Rest 

8 Minute EMOM
Incl: 0:00 10/12 Calorie Bike Erg
In remaining time, max box jumps 20/24” 

2 Minutes Rest

8 Minute E4MOM
Incl: 0:00 500m Hill Run
In remaining time, max burpees