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) 10 x Deadball Ground to Shoulder @50-60% Bodyweight 

A2) 12 x Single Arm Dumbbell Row 

A3) 10 x Straight leg Stick Crunches 

1 Min Rest

Teams of 2: 22min Cap

400m Run 

40 x Deadball Ground to Shoulder @60/40kg

600m Run 

30 x Deadball Ground to Shoulder 

800m Run

20 x Deadball Ground to Shoulder