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 Hamstring Squats
10 x Worlds Greatest Stretch
10 x Bird Dogs

3 Rounds 

A1) 12 x Alternating Deadball Front Lunges

A2) 16 x Weighted Box Step-Overs 

A3) 40” Deadball March

60s Rest Between Rounds 

Every Minute Complete The Following.. 

6 Rounds

1st Minute: 12 x Deadball Front Lunges 25/45kg 

2nd Minute: 12 x Deadball Facing Burpee

3rd Minute: 14/16cal Ski/Row 

4th Minute: Rest