5 Minutes Erg
1 Min Quads Foam Roll
1 Min Hamstrings Foam Roll
1 Min Glutes Roll
1 Min Lower Back Roll

Then

Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Side Plank Rolls

4 Sets

A1) 6 x KB Squat Press

A2) 8 x KB SA FR Bulgarian Squat 

A3) 20” Clam Hold  

60s Rest Between Sets

12 Min AMRAP 

6 x KB Squat Press @12/20kg
300/400m Row or Ski
12 x V Snaps 

3 min rest..

12 Min AMRAP

20 x KB FR Front Lunge
700/800m Bike Erg
20 x Butterfly crunches @7/9kg