15 minutes easy bike - at minute 3,6,9 and 12 - get off the bike and perform
30 s hollow hold
30 s passive bar hang

1 min rest
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15 minutes easy row - at minute 3,6,9 and 12 - get off the rower and perform
10 sec arch rocks
15 s side plank per side

1 min rest⠀⠀⠀⠀⠀⠀⠀⠀

15 minutes easy ski - at minute 3,6,9 and 12 – get off the ski erg and perform
20 s HS hold
10 m quadruped crawl forward and back