5 Minutes Erg
Into: 2 Rounds

10 x Deadbugs (Alt Limbs)
6 x Inchworms
10 x Worlds Greatest Stretch
10 x Banded RDL’s

2 Rounds: 4 Minute AMRAP

Buy In: 12/15cal Bike Erg
Into
16 x KB Swings
10 x Box Jump Overs

3 Minutes Rest Between Rounds 

2 Rounds: 4 Minute AMRAP

Buy In: 12/15 Cal Row
Into
8 x KB Goblet Squats
16 x Lunge Jumps

Foam Role Complex

60s Lower Back (L+R)
60s GLutes (L+R)
60s Quads (L+R)
60s Downward Dog Hold