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) 8 x Deadball Squat 

A2) 6 x Eccentric Nordics (3 sec -) 

A3) 30” Banded O/H Squat Hold 

60s Rest Between Sets

30 Minute Cap

10-1 Reps

Deadball Squat @35/55kg 

Single Arm Devils Press @15/22.5kg

– 200/250m Row/Ski/Run
or
400/500m Bike After Each Round