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 (3 sec – )

10 x Dumbbell Goodmornings (2 sec – )

15 x Single Arm Dumbbell Bent Over Row

1min rest between rounds

Every Minute Complete The Following..

7 Rounds 

Min 1: 20 x Dumbbell Deadlifts @15/22.5kg 

Min 2: 15 x Box Jumps 

Min 3: 12 x Dumbbell Hang Cleans 

Min 4: 20 x Reverse Lunges