12′ Dynamic Warm up + Mobility

Mini Hurdle SL Jumps 2×6 hurdles each leg, each exercise
Lateral Lead leg
Lateral Trail leg
Quarter turn jump

18′ Amrap – Teams of 3-4
One person on the rower, One person doing Amrap: [15 BW Squats + 10 Burpees], all others running around AL
Each lap ran, rotate through (rower to amrap, amrap to run, run to row)
*Team of 4 = extra person is running, means you run twice before switching to rower

3x 20″ on/20″ off
KB Swing
Hollow Rock
Alt. Lunge Jumps
Slider Mountain Climber