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

Strength EMOM x3 each
8e Kickstand RDL
8e Alternating Shoulder Press
8e Alternating DB Row

3 x 8’ AMRAP w/ 2′ rest:
Buy-in: 1 lap run on first set; 2 lap run on 2nd, 3 lap run on last set
20 Russian Twist (10 ea)
15 MB Throw-n-Catch (like wall ball w/o the target) 20lb / 14lb
10 MB Overhead Reverse Lunges (5 ea)