5 Minutes Erg
1 Min Lower Back Roll
1 Min Quads Roll
1 Min Hamstring Roll
1 Min Glutes Roll

Into: 2 Rounds
10 x Side Plank Rotations
10 x Behind Neck Tricep Extensions
10 x Hand Release Pushups

3 Rounds 

A1) 10 x Double Dumbbell Strict Press

A2) 12 x Weighted Shoulder Internal Rotations 

A3) 12 x Tempo Push-Ups (2×2 sec)

60s Rest Between Sets

Teams of 3 – 30 Min Cap 

 For Time..
24 Rounds

– 6 x Double Dumbbell Push Press @15/22.5kg

– 8 x Burpee Over Dumbbell (facing) 

– 10 Cal Ski Erg 

– 200m Block Run 

**Player 2 starts once Player 1 Finishes Ski Erg