3′ Bike
3′ Jump Rope
Dynamic Stretches

6′ AMRAP
12 Plate Thruster (10kg/15kg)
10 Box Jumps
8 Pushups

90″ rest

3 x 300m Runs on a 2:15 Interval

90″ rest

6′ AMRAP
20m Traveling Burpees
20m Run
20m Crab Walk or Bear Crawl
20m Run
10 V-Ups

90″ rest

3x 300m Row on a 2:15 Interval