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

Partner MB Throws
Btw Legs Forward x10
OHB x10
Lateral Hip toss x5e

20′ AMRAP
Row 300m
10 Box Jumps
12 DB Thrusters
15 Hollow Rocks
20 Plank Jump-in, side to side
300m Machine of Choice (Run, Row, Ski, or Bike (10/8))

Core/Hip Series