5 Minutes Erg

Into: 2 Rounds
10 x Squat Hold Arm Raises
10 x Worlds Greatest Stretch
10 x Bird Dogs
5 x Burpee Broad Jumps

2 Rounds
4 Minute AMRAP

Buy In: 300/250m Row
Into
6 x S/A Db Front Rack Squats
10 x Dumbbell Snatches

3 Minutes Rest

2 Rounds
4 Minute AMRAP

Buy In: 300/250m Ski Erg
Into
10 x Single Arm Squat Clean & Press
15 x Butterfly Sit Ups

Foam Roll Complex

60s Lower Back (L & R)

60s Glutes: in Hip + Knee Flexion (L & R)

60s Quads (L & R)

60s Child Pose