3 sets:
10 Lying high kicks per side
10 Roll to Straddle Stretch x 10
Birds Dogs x 10 Per

3 rounds:
erg 15 sec hard
45 sec recover

3:00 ON 3:00 OFF Row/Bike/Ski
2 rounds per erg

1:30 85%
1:00 90%
:30 95%

After second round immediately rotate to next erg.

3 rounds:
partner Side Lying Sorenson Hold x 30-45 sec per