3 Lap Warm up
Dynamic Walking Stretches
MB Hurdle Mobility
20′ Amrap (4′ amraps w/ strict 1′ rest between)(Sprint each 4 minutes!)
1.) 200m Run
12 Wall Ball
10e WB Russian Twists
2.) 40m KB OH Carry R/L (24/16)
12 KB Swings
8 Box Jumps
3.) 150m row
15e Mountain Climbers
10 Pushups
4.) 100 Jump Rope
12 Hanging Knee Raise
8 Super Burpees
5′ Accessory Hip and/or Core work