3 Rounds Warm up pace
300m Run
8 Good Mornings
12e Mountain Climbers

Dynamic Stretches

Alternating EMOM x3 Rounds each
1. 6 MB Side Slams + 6 Easy Button Push-ups
2. 4 SB Vertical Lunge Jump and throw (drop into lunge, jump and throw ball out)

For time:
50 BW Squats
Run 600m
50 WB Forward facing hip tosses against wall
Row 600m
50 Ab Mat Sit ups
40/30 Calorie Bike
50 KB Swings