Ski/Row/Bike/Run

5 minutes easy pace 65-70% MHR

Into: 2 Rounds

10 x  Deadbugs

10 x Worlds Greatest Stretch

10 x Side Plank Hip Touches

3 Rounds 

12 x Single Arm Dumbbell Deadlifts (1” raised)

15 x Dumbbell Goodmornings (pause at bottom)

15 x Single Arm Dumbbell Bent Over Row 

For time: 24 Min Cap

• 30 x Dumbbell Deadlifts @15/22.5kg 
• 30 x Burpees 

400m Run 

• 20 x Dumbbell Deadlifts
• 20 x Burpees

400m Run 

• 30 x Dumbbell Deadlifts @15/22.5kg 
• 30 x Burpees