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

Rotating Tabata x4 rounds each
-Slam Ball
-Mountain Climber
-Jump Rope (Singles or Doubles)

5x 3:00 Interval w/ 45″ Rest
Row 500/400m then for the remainder of the time complete AMRAP of:

Round 1: DB Ground to OH
Round 2: Deload Push Up
Round 3: V-ups
Round 4: DB Goblet Squat
Round 5: Shoulder Tap + Pull Across