3′ Bike or Row
3′ Jump Rope
Dynamic Stretches

For Time:
Buy in: 40m Bear Crawl
3 Rounds
500/400m Row
20 Rocket Jumps
10e Wtd Russian Twists
500/400m Row
20 Lunge Jumps
10 Wtd Straight leg Sit ups
Cash Out: 40m Bear Crawl

3x Strength
Plank Banded Row x8e
Side Plank Leg Lift x10e
Slider Hamstring Curl x8