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 S/A KB F/R Squat

A2) 8 x Weighted Box Step to Rev Lunge 

A3) 25” Box Adductor Hold

60s Rest Between Sets

25 Minute Cap 

Buy In: 400m Run 

5,10,15,20,15,10,5

– Calorie Erg
– Kettlebell S/A Full Cleans
– Burpee 

Buy Out: 400m Run