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

12’ AMRAP
Buy in: 75/50 Calorie Bike
AMRAP in remaining time:
5 Burpees
10 Ab Mat sit ups
15 MB Slams

3’ Rest

12’ AMRAP
Buy in: 2,000/1,500m Row
Amrap
5 Deload Push Ups
10 Wallball Catch and Release
10e WB Russian Twists