Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x Deadbugs 

10 x Worlds Greatest Stretch

10 x Knight to Hamstring Stretch 

4 Rounds

8 x Deadball Ground to Shoulder

15 x Single Arm Dumbbell Row

20 x Banded Goodmornings

1min rest between rounds

22min Cap 

10 9 8 7 6 5 4 3 2 1 Reps 

– Deadball Ground to Shoulder @40/60kg 

* After each set complete 12/15 Calorie Erg