5 Minutes Erg
1 Min Anterior Delt Smash
1 Min Lats Foam Roll
1 Min Lower Back Roll
1 Min Hamstrings Roll
1 Min Glutes Roll

Then

Into: 2 Rounds
10 x Deadbugs (Alt. Limbs)
10 x Single Leg Bodyweight RDL’s
10 x Side Plank Rotations

4 Sets

A1) 8 x S/A KB Squat Press

A2) Bulgarian Split Squat S/A (Front Rack)

A3) 30” Clam Hold 

60s Rest Between Sets

30 min Cap: For Time..

1km Ski/Row or 2km Bike Erg
30 x Single Arm Kb Thrusters @16/24kg
20 x Burpees
10 x Split Jumps E/S