5 Minutes Erg
1 Min Lower Back Roll
1 Min Quads Roll
1 Min Hamstring Roll
1 Min Glutes Roll

Into: 2 Rounds
10 x Hamstring Squats
10 x Alt. Deadbugs
10 x Cat to Camels

4 Sets

A1) 6 x Alt. Deadball Reverse Lunge (each side)

A2) 8 x Nordic Eccentrics  – 3 Seconds 

A3) 40” Banded O/H Squat Hold 

60s Rest Between Sets

Complete The Following For Time…
25 Minute Cap

100 x Alt. Deadball Reverse Lunge @50-60% BW

Then 

100 x Single Arm Db Box Step Ups @15/22.5

– E3MOM 200m Block Run