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 Cat Camels

3 Rounds 

A1) 8 x Deadball Shoulder to Over Head 

A2) 8 x Tricep Box Skullcrushers (3 Sec – )

A3) 40” Kb Front Rack Isometric Hold

60s Rest Between Sets

Teams of 2 

E5MOM Complete The Following.. 

5 Rounds

200m Block Run
20 x Deadball Clean & Press @25/45kg
20 x Hand Release Pushups
40 cal Bike/Ski/Row