WOD:
A, Every 45 sec for 4 rounds:
1, Rotating Hip Plank
2, Side Plank Hip Raise
3, Superman Hold
B, Amrap 12 min:
Run, 300 m
4/4 Single Arm Dumbbell Hang Clusters, 22.5/15 kg
Tri Erg:
Start a new station every 14 min:
1, Row, 2500/2200 m
2, Ski Erg, 2500/2200 m
3, Bike Erg, 5000/4600 m
Cap 12 min on every set