WARM UP
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
TRAIN
4 Sets
A1) 6 x Deadball GTS
A2) 12 x Hollow Rocks
A3) 30” Deadball Hold
60s Rest Between Sets
PERFORM
3 Rounds: Teams of 2
400m Partner Run
20 x Deadball GTS @35/55kg
40 x Air Squats
60 cal Bike Erg