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

Alternating on 5:00 Interval x 6 Sets Total (3 Each)
1. For Time:
8 Plank Jump-ins
12 Alt. SA KB Rows
16 Alt. SA KB Swing to Goblet Squat
300m Run

2. For Time:
8 MB Side Slams
12 KB Pull-across
16 Alt. Lunge Jumps
300m Run

Run Alternatives
Row 400/350m
Ski 350/300m
Bike 18/15 Cals