2 minutes easy erg

2 Rounds

10x Banded Front Raise

10x Banded Front Press

10x Banded Overhead Squat

10x Single Arm Overhead Tricep Extension

4 Rounds

Every 3 minutes complete

12x S/A Hang Clean (total)

12x Ab Mat Sit Up (7/9kg)

10/12 Calorie BikeErg

3  minute Rest

4 Rounds

Every 3 minutes complete

12x KB Shoulder to Overhead (total)

12x Hand Release Push Ups

10/12 Calorie SkiErg

Foam Roll Complex

60s Lower Back (L & R)

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

60s Quads (L & R)

60s Child Pose