Adductor Plank: 3 x 30s each. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Sets of 5 @ Light Weights (2 Seconds Up & Down)

4 rounds, each round for time,
Rest 3 mins between each round, of:
30/24 Row Calories
30/24 Ski Erg Calories
30/24 Assault Bike Calories
20/15 Row Calories
20/15 Ski Erg Calories
20/15 Assault Bike Calories
10/8 Row Calories
10/8 Ski Erg Calories
10/8 Assault Bike Calories

Every 2 mins for 20 mins, alternating between:
A) 75 Double Unders + 3 Legless Rope Climb pull ups
B)15/12 Ski Erg Calories + 2 Rope Climbs

3-5 Sets:
2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

Complete as many rounds as possible in 20 minutes of

• 50-yard swim
• 20 push-ups
• 30 squats

5 rounds, for max reps
Body weight Bench Press
Pull-ups

Tech:
Kb clean
Kb OH squat

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

3 mins each:

Hips mobility with the rubber band;

Holding the full squat position 2x30 seconds pushing the knees out with your elbows;

Hamstrings/glutes 'massage' with the olympic bar

Rib cage mobility with foam roll and the olympic bar

Mobility on the shoulders internal rotators.