WARM UP
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
TRAIN
4 Sets
A1) 6 x KB Squat Press
A2) 8 x KB SA FR Bulgarian Squat
A3) 20” Clam Hold
60s Rest Between Sets
PERFORM
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