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

2’ On / 1’ off – Finish exercise then do AMRAP for the remaining time. Be ready to switch exercises every 3 rounds.

Round 1-3: Bike 10/8 Cal + AMRAP Super Burpees

Round 4-6: 100 Jump Rope + AMRAP SL Alt V-Up

Round 7-9: 250m Row + AMRAP KBS

Rotating Tabata 20″ on/10″ off x4 round each
Slam Ball
Plank Opp. Knee to Elbow
Russian Twist