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

25’ AMRAP:
Row 750/600m
30 Plate Thrusters
30 V-ups
Bike 35/25 Calories
30 Plate OH Walking Lunges (total steps)
30 Toe Touches

Strength EMOM x3 each
5e SL RDL
12 DB Floor Press w/ Hip extension hold
8e Side Plank Reaching rotations