Warm Up:
Run to White Tiger – do 25 squats – run back
Dynamic stretches

Split into 3 groups if necessary

3x 400m row sprint on 3′ Interval

9′ Amrap
20m Plate OH Walking Lunge
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
10e Front Plank Hip Taps

4 DB Thrusters
4 Burpees
4 V-ups
Add 1 rep every round (should finish on 12)(if you fail before 9′ continue the rest of the time as an amrap at the reps you ended with)