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 Bird Dogs

4 Sets

A1) 5 x Deadball GTOS 

A2) 12 x Hollow Rocks 

A3) 40” Deadball Hold 

60s Rest Between Sets

Every 3 Minutes Complete The Following:

4 Rounds 

8 x Deadball GTOS 35/55kg
20 x Box Jumps 20/24”
250/300m Row/Ski 500/600m Bike Erg 

1:30 Rest Between Rounds