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 min AMRAP
Buy In: 400/500m Bike Erg
Into AMRAP
10 x KB Swings
5 x Burpee Over KB

3 min rest

2 Rounds – 4 min AMRAP
Buy In: 250/300m Row

Into AMRAP

10 x SA KB Reverse Lunge
5 x Box Jumps
3 min rest ..

Foam Role Complex

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