12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
5 x 3’ AMRAP w/ 30″ Rest
Row 500/400m then for the remainder of the 3’ complete AMRAP of:
Round 1: Deload Pushups
Round 2: Box Jumps
Round 3: Slider Mtn. Climbers
Round 4: Air Squat
Round 5: DB Lying to Standing
3’ on/1’ off x 2
AMRAP:
8 Skater Jumps (4e)
8 Sit-throughs (4e)
8 V-ups
Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank (15” L/15” R)
2. Suitcase Carry (L)
3. Suitcase Carry (R)