5 Minutes Erg
Then
2 Rounds
10 x Deadbug
10 x Worlds Greatest Stretch (e/s)
10 x Pillare to Plank
20 x Split Jumps

6 Rounds (1:1 work/rest)
Every 4 minutes complete

20 x Box Step Ups (12kg/16kg)
40 x Air Squats
300m Block Run

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