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

Every 90” for 8 sets:
100m Row

Rest 2’

12’ AMRAP
20 KB DL HP
20 Abmat Sit Ups
20e Slider Mtn. Climbers
300m Run

Body Armor 3 sets:
10e Split Stance Band Pallof Presses
10-15 Band Face-Pulls
10-15 DB OH Tricep Extension