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 Side Plank Hip Touches
10 x Worlds Greatest Stretch
10 x Squat Hold To Front Raise
3 Rounds
A1) 8 x Single Arm Db Deficit Deadlifts
A2) 8 x Single Arm Db Neutral Curl to Overhead Press
A3) 12 x Hollow Rocks
60s Rest Between Sets
Minute 0-6 : AMRAP
20 x Single Arm Dumbbell Deadlifts 15/22.5
10 x Alt Front Rack Dumbell Reverse Lunges
12/16cal Ski/Row
Minute 6-8
Rest
Minute 8-14 : 3 Rounds For Time..
20 x Db Hang Clean & Press 15/22.5kg
6 x Single Arm Devils Press
12/16cal Bike Erg
Minute 14-16
Rest
Minute 16-22 : Every Minute Complete The Following..
Min 1: 12 x Single Arm Dumbbell Clusters 15/22.5kg
Min 2: 12 x Box Jump Overs