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 Side Plank Rotations
10 x Alt. Deadbugs
10 x Front + Reverse Lunges

4 Sets 

A1) 8 x Kb S/A F/R Rev Lunge

A2) 8 x K/B Romandian Deadlift 

A3) 30” Banded Ext Squat Hold

60s Rest Between Sets

8 Rounds 

Every 2 Minutes Complete The Following..

12 x Kb S/A Front Rack Reverse Lunges
8 x Goblet Squats
6 x Burpees 

Max Bike/Ski/Row cals in remaining time