5 Minutes Erg

Into: 2 Rounds
10 x Worlds Greatest Stretch
10 x Pillar to Plank
10 x Hand Release Push Ups

3 Rounds 

8 x Single Arm Dumbbell Strict Press 

8 x Shoulder Internal Rotations (Elbow on Knee) 

30” Pillar to Plank

60s Rest Between Rounds

6 Min AMRAP

• 8 x Single Arm Dumbbell Strict Press @10/17.5kg 
• 8/10 Cal Ski/Bike/Row

4 Min Rest

6 Min AMRAP

• 12 x Hand Release Push Ups 
• 12 x Single Arm Dumbbell Squats (each side) @10/17.5kg