Warm up
2 minutes easy erg
2 Rounds
10x Banded Front Raise
10x Banded Front Press
10x Banded Overhead Squat
10x Single Arm Overhead Tricep Extension
GPP
12 Min AMRAP
15/12 cal Ski
20 x Wall Balls
3 Minutes Rest..
12 Min AMRAP
250m/300m Row Erg
6 x Double Kb Hang Clean
6 x Double Kb Push Jerk
Cool Down
Foam Roll Complex
60s Lower Back (L & R)
60s Glutes: in Hip + Knee Flexion (L & R)
60s Quads (L & R)
60s Child Pose