500m Row
3 Rounds:
15 Jumping Jacks
4 Inchworms
4e Lateral Lunges

Dynamic Stretches

3 Rounds: 40″ on/20″ off
1. Bike
2. Ring Row
3. DB Squat Clean (2x 40/25)
4. Row
5. Shoulder Tap Pushup
6. AB Mat Sit-Up
7. Slam Ball Burpee (15lb/25lb)
8. Everyone finishes each round with a 100yd Shuttle Run

Rest 1:30 minute between rounds (after run)

Partner Band Row 3x10e (one hold iso, other row)
Partner Band Palof holds 3x20s each (face same direction, hold iso)