3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups
Dynamic Stretches
25′ AMRAP
1k/800m Row
20 Super Burpees
30 SA KB Push Press (Switch every 5 reps)
40 KB Swings
50 Plank Shoulder Taps
100 Jump Ropes
5 mins MB Core