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

For Time (25′ Cap)
300m run
20 Box Jumps
20e MB or Plate Russian Twists
600m run
25 Plate Thrusters
25 Plate Bent Over Rows
900m run
30 Cossack Squats (15e)
30 Sit Throughs (15e)

Then repeat with rower instead of run