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

Every 3’ x 6
Alternate between:
400m Row (Alt 100m sprint / recovery pace) then complete;
Rd 1:20 KB Swings (24/16)
Rd 2:15 V-ups
Rd 3: 10 Super Burpees

(Rest 3:00)

5 Rounds – 30” on / 30” off
KB Thruster
Sit Through
Walking Lunges