3 Rounds Warm up Pace
300m Run
8 Squats
8 Lunges
8 Good Mornings

Dynamic Stretches

Every 90″ for 4 Rounds each, rotating
250m Row
75 Jump Rope (30 DU) + 12 DB Thrusters
10/8 Cal Bike + 10 MB Pushup Roll Across
10m High/10m Low Sled Push + 15 V-ups

3x Accessory Strength
MB Hamstring Curls x8
Plank Walkouts x8