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 Bird Dogs
10 x Mountain Climbers
30″ Squat Hold

3 Rounds 

A1) 8 x Single Arm Kb Front Rack Squats (3 Sec – )

A2) 10 x Kb Front Lunge (Each Leg)

A3) 50m Single Arm Kb Front Rack Carry 

60s Rest Between Rounds

Every 3 Minutes Complete The Following.. 

5 Rounds 

8 x Dbl Kb Thrusters @16/24kg
18/20 x Cal Ski/Bike/Row
5 x Pushups 

3 Minute Rest 

3 Rounds 

5 x Pushups
18/20 x Cal Ski/Bike/Row
8 x Dbl Kb Thrusters @16/24kg