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 Behind Neck Tricep Extensions
10 x Bird Dogs

3 Rounds 

A1) 6 x Dbl Kb Push Press

A2) 12 x Kettlebell Upright Rows

A3) 45″ Push Up Plank Hold

60s Rest Between Sets

16 / 8 Minute AMRAP

500m Row/Ski/Bike
16 x Double Kettlebell Push Press  @12/20kg
250m Row/Ski/Bike
16 x Burpees

3 Minutes Rest 

Repeat as 8 Min AMRAP