5 Minutes Erg
Then
2 Rounds
10 x Deadbugs Alt.
10 x Worlds Greatest Stretch (e/s)
10 x Single Leg Glute Bridges
10 x Windscreen Wipers

30 Minute Cap

Teams of 2
20 – 2 Reps: Deadball Ground to Shoulder
– After each round, 600m Bike Erg

Once Completed, Max Bike Erg Calories. Deadball Must Be
Held Before Bike Erg Resumes

Foam Roll Complex
60s Lower back (L + R)
60s Glutes in hip + Knee flexion (L +R)
60s Quads
60s Seal Stretch