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
10 x Pushup to Front Raise

4 Sets 

A1) 5 x Explosive Plate Pushups 

A2) 12 x S/A KB Floor Press

A3) 40” KB F/R Hold 

60s Rest Between Rounds 

6 Minute AMRAP 

2,4,6,8,10 etc.. 

– Push Ups
– Calorie Ski/Row

2 Minutes Rest 

3,6,9,12,15 etc..

– S/A Dumbell Strict Press
– Calorie Ski/Row 

2 Minutes Rest 

4,8,12,16,20 etc..

– Burpees
– S/A Dumbell Clusters 15/22.5kg