Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Segmented Cat-Cows x 10 reps
Leg Reach x 10 reps total

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps


Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

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Dan Greyman
Dan Greyman

All under 6 mins
Mix of bike rower and ski