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 Banded Single Arm Press
10 x Pilar To Plank

3 Rounds 

A1) 6 x Double Kb Push Press (2 Sec -) 

A2) 8 x Cuban Press (Light) 

A3) 10 x Pushups + 15” Isometric Pushup Bottom Hold

60s Rest Between Sets

8 Minute Cap: For Time..

2km Bike Erg
50 x Kb Swings @16/24kg

4 Minutes Rest 

8 Minute Cap: For Time.. 

30 x Double Kb Push Press @12/20kg
1km Ski Erg 

4 Minutes Rest 

8 Minute Cap: For Time.. 

2 x 400m Hill Run 
20 x Burpee Box Jumps @20/24’