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 

8 x Deadball Ground to Shoulder

12 x Single Arm Dumbbell Row

20 x Banded Goodmornings

1min rest between rounds

Every Minute Complete The Following…
12 Rounds
180/200m Ski Row or 360/400m Bike 

Directly Into 

Every Minute Complete The Following…
10 Rounds

6 x Deadball Ground to Shoulder @~70-75% Bodyweight