3 Rounds
1 Lap jog + 75 Jump Rope + 15 BW Squats
Dynamic STretches

Rower 8x 30?/30? off (sprint the 30? ? pull up Watts and keep your power up!)

4 Rounds For Time
20 KB Swings
20 AB Mat Sit Ups
20e Shoulder Taps
200m Run

2-3x strength
Goblet Side Squat x8e
DB Lateral Raises x10