5 Minutes Erg

Into: 2 Rounds
30s KB Goblet squat hold
10 x S/A KB Swings
10 x KB Windmills

4 Rounds
Every 3 Minutes Complete..

12 x S/A KB Snatches
12 x Alt. KB Reverse Lunges
400/500m Bike Erg

3 Min Rest..

4 Rounds
Every 3 Minutes Complete..

10 x S/A KB Shoulder to Over Head
10 x Hand Release Push Ups
200/250m Ski Erg

Foam Roll Complex

60s Lower Back (L & R)

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

60s Quads (L & R)

60s Child Pose