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 Hamstring Squats
10 x Alt. Deadbugs
10 x Front + Reverse Lunges

4 Sets 

A1) 6 x F/R KB Rev Lunge

A2) 12 x KB Romanian Deadlift

A3) 20” Banded Squat Hold (ext rot)

60s Rest Between Sets

25 Min Cap
3 Rounds For Time..

20 x S/A F/R Reverse Lunges @15/22.5kg
400m Run
30 x Box Step Ups
20 Cal Bike, Ski, Row