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 Squat to Rotation
6 x Inchworms
10 x Hamstring Squats

3 Rounds 

A1) 6 x Double Dumbbell Snatch 

A2) 16 x Double Dumbbell Alternating Bent Over Row (Chest Held)

A3) 10 x Alternating Dumbbell Hammer Curls + Isometric Hold (5 Reps each side)

60s Rest Between Sets

Teams of 2 – Indian File 

25 Minute Cap – Ascending + Descending

2,4,6,8,10,12,14 Repetitions 

• Double Dumbbell Snatch @15/22.5kg
• Calorie Ski