3’ Row
3 Rounds (Warm-up Pace)
10 Good Mornings
5e Tabletop Bridges
6 Inch Worms + Push-up

12’ AMRAP
12 Alt. SA KB BO Rows
12 Goblet Squats
12 Sit-Throughs
100yd Shuttle Run (5-10-15-20)

Rest 3’

12’ AMRAP
6 Dive-Bomber Push-ups
12 KB Swings
12 Abmat Sit-ups
10/8 Calorie Bike

Midline Stability 2-3 Sets:
15e Bicycle Twists
10e Side Plank Leg Lifts