This is a warm-up and not meant as an all out full sprint - increase intensity on the erg through out the workout (aprox 75% in first round - 90% in last round)

3-5 Rounds (no more than 20 minutes)

• 1 min on ERG
• 10 Slow down/slow up GHD Back extensions
• 10 GHD Back extension rows each side
• 10 Dynamic star planks each side

GHD Back extension rows: Stay in your top straight position of the back extension (straight back) and with a ligh(ish) kettlebell perform a row with one hand - Keep shoulderblades together throughout the movement

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement