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

3 Rounds

A1) 4 x Deadball Ground to Shoulder 4 x Deadball Hang to Shoulder

A2) 10 x Single Arm Dumbbell Bent Over Row 

A3) 15 x  Stick Crunches 

1 Min Rest

Every Minute Complete The Following.. 

5 Rounds 

Min 1: 4 x Deadball Hang to Shoulder + 4 x Deadball Ground to Shoulder @60/40kg

Min 2: 10 x Burpees (Over Bag)

3 min Rest

5 Rounds 

Min 1: 4 x Deadball Squats + 4.4 x Deadball Lunge 

Min 2: 10/12 Cal Ski