3′ Bike
3′ Amrap (10 squats + 5e lunges + 10e Shoulder Taps)
Dynamic Stretches

20′ Amrap
Row 300m
10 Burpee to Box Jumps
12 DB Thrusters (30/20lbs)
15 Hollow Rocks
20e Mountain Climbers
Run 300m

MB Core + Jump Rope Circuit
35″ Jump Rope
25″ Core (coaches choice)
Repeat x8 Rounds