12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
4 Rounds rotating on a 2’ Interval
1. 300m Run
2. 12e Plate OH Walking Lunges + 12 Plate Ab Mat Sit ups
3. 75 Jump Ropes + 20 KB Swings
4. 200m Row + 8e DB Plank Rows
5. 12/9 Cal Bike + 15 Hanging knee raises
Body Armor:
SA KB Row 2x8e
KB Horn Curl 2x8e