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

3 Rounds: 40″ on/20″ off
1. Bike
2. DB Plank Row
3. DB Hang Squat Clean (2 DB)
4. Shuttle Run (5-10-15-20)
5. Shoulder Tap + Plate Pull Across
6. AB Mat Sit-Up
7. MB Slam + Burpee
Everyone finishes each round with 300m Run
*Rest 1:30 minute between rounds (after run)

Core – Coach’s Choice