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 

10 x Deadball Ground to Shoulder 

12 x Dumbbell Hammer Curls (pause at top) 

1 Min Deadball Iso Hold 

1min rest between rounds

Every Minute Complete The Following.. 

5 Rounds 

Min 1 – 8 x Deadball Ground to Shoulder @40/60kg 

Min 2 – 15 x Box Jumps @20/24” 

Min 3 – 18 x Dumbbell Goblet Squats @15/22.5kgs 

Min 4 – 10/12cal Bike/Ski/Row