Warm Up:
Row 500m
Run 400m
Stretch & Mobilise

Whole Body Warm Up & Mobility

Russian Kettlebell Swing & Dumbbell Hang Snatch Tekkers

WOD:
12 Minute Ladder of:
Row, Ski or Assault Bike 5 Calories
5 Russian Kettlebell Swings @ 24/32kg
Row, Ski or Assault Bike 10 Calories
10 Russian Kettlebell Swings
15
15… Etc

Rest 3 Minutes

12 Minute Ladder of:
5 Alternating DB Hang Snatches @ 15/22.5kg
Run 100m
10 Alternating DB Hang Snatches @ 15/22.5kg
Run 100m
15
Run 100m… Etc

* Scale WEIGHT as needed