2 Rounds (Warm-up Pace):
Jog 1 Lap around building
10 BW Good Mornings
10 BW Cossack Squats
10e Shoulder Taps
10 Tabletop Bridges

Running Intervals:
Every 90” x 10 Rounds:
100yd Shuttle Run (5-10-15-20)

For Time (16’ Cap)
4 Rounds:
16 Alt. SA KB Rows
12 Goblet Curtsy Lunges
8 Sit-Throughs
Then, 4 Rounds:
16 DB Hang Snatch
12 Alt. SL V-ups
8 Burpees over the DB