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) 4 x Kb S/A Strict Press + 4 x Kb S/A Push Press

A2) Banded Series 8 x (Front Raise, Overhead Press, Supinated Band Pull Apart)

A3) 30” Db Single Arm Overhead Isometric Hold

60s Rest Between Sets

10 Minute AMRAP 

12 x Kb S/A Push Press
9 x Push Ups
6 x Burpee Box Jumps 20/24”
15 x Alt. V Snaps

3 Minutes Rest 

10 Minute AMRAP 

12 x Db Deadlift 15/22.5
9 x Db Hang Cleans
6 x Db Shoulder to Overhead
15 x Air Squats