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 Worlds Greatest Stretch
6 x Inchworms

4 Sets

A1) 8 x S/A KB Swings

A2) 8 x Renegade Row (E/S)

A3) 40” Plated Goodmorning Isometric Hold

60s Rest Between Sets

21,15,9 – 9,15,21 reps

– Single Arm KB Swings @16/20kg

– Ski Erg / Row Calories 

300m Run Between Rounds 

4 Minutes Rest 

18,12,6 – 6,12,18 reps

– Single Arm Kb Squat Press @16/20kg 

– Alternating V Snaps 

300m Run Between Rounds