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 

6 x Deadball Ground to Shoulder (2 sec pause)

12 x Dumbbell Hammer Curls 

45sec Deadball Iso Hold 

1min rest between rounds

Every Minute Complete The Following.. 

6 Rounds 

Min 1: 7 x Deadball Ground to Shoulder @40/60kg 

Min 2: 10 x Box Jumps @20/24”