5 rounds of:
1min Bike
1min 5rep alt. DB-Snatches (22,5/15kg - do 5 reps right arm, then 5 reps left, then right again...)
1min 15m Shuttle sprints
1min WB (9/6kg)
rest 2min
5min easy row
1-2 movement flows
1-2 upper body stretches (hold for 2min)
1-2 lower body stretches (hold for 2min)
5min row
5min nose breathing (2-3sec. in 6-8sec. out)