2 Lap Jog
2′ Bike
2′ Row
Dynamic Stretches

4x 2:30 Interval (right into the next round, choose your own rest)
12/10 cal bike + Amrap MB Slams
12/10 cal bike + Amrap Plate Thruster
12/10 cal bike + Amrap Plate straight leg sit ups
12/10 cal bike + Amrap Burpees
Rest 2:30
Repeat with 300m Row

6x Alternating 30″ on/10″ off
Jump Rope
Coaches choice core exercise