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Warm Up

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 

Train

3 Rounds 

10 x Single Arm Dumbbell Deadlifts

12 x Dumbbell Goodmornings 

12 x Single Arm Dumbbell Bent Over Row 

60s Rest Between Rounds

Perform

Teams of 3: 1:2 (Work:Rest)

25 Min Cap