12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

6’ AMRAP w/1’ Rest x 4:

1.) 100yd Shuttle Run (5-10-15-20)
12 MB Side Slams (6e)
10 MB Russian Twists

2.) 40yd KB Suitcase Carry (20yd-R/20yd-L) (24/16 kg)
8 Box Jumps

3.) 200/150m Row
15e Mountain Climbers
10 KB Snatch

4.) 80 Jump Rope (30 DU)
12 Sit Throughs
8 Super Burpees