12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
4’ AMRAP w/1’ Rest
1.) 100yd Shuttle Run (5-10-15-20)
12 Wall Ball Catch and Release
10e WB Russian Twists
2.) 20yd Sled Push
12 KB Swings
8 Box Jumps
3.) 150m Row
15e Mountain Climbers
10 Push-ups
4.) 80 Jump Rope
12 Abmat Situps
8 Super Burpees
5′ Accessory Hip and/or Core work