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) 8 x Deadball Squat ( 3 Sec -) 

A2) 6 x Weighted Box Step Downs ( 5 Sec -)

A3) 50m Deadball Carry 

60s Rest Between Rounds 

Teams of 2 : 25 Min Cap 

Complete Each Round Individually..
1:1 Work : Rest

1 – 10 Reps 

• Deadball Squat @35/55kg 

10 – 1 Reps 

• Box Jump Over @20/24’

– Chase each round with 150/300m Bike or Ski