2 Lap Jog
3′ Row
Dynamic Stretches

For Time (25? Cap)
30-20-10
KB Swing
Shoulder Tap (ea.)
Ab Mat Sit-ups
800m run after finishing 10?s, then?
30-20-10
DB Walking Lunge Steps (total) (try 30/20lbs for each exercise)
DB Plank Row (total)
DB Floor Press
800m run after finishing 10?s

3x accessory strength
Side Plank Leg Lifts x10e
Slider Pikes x10
Prone Supermans x12