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 Moving Plank
10 x Worlds Greatest Stretch

4 Sets 

A1) 6 x DB S/A Push Press 

A2) 10 x KB Tricep Skullcrusher 

A3)  30” S/A KB FR Hold (Go HEAVY)

60s Rest Between Rounds 

6 Rounds
Every Minute, Complete The Following: 

Min 1: 14 x S/A DB Push Press @12/20kg
Min 2: 12/15 Cal Ski Bike or Row
Min 3: 10 x Burpee Box Jump
Min 4: Rest