1 Lap
2 Rounds (200m Row + 10 Cal Bike + 75 Jump Ropes)
Dynamic Stretches

2 Rounds
Run 600m
30 DB Thrusters (30/20)
30 V-ups
Row 600m
30 Walking Lunge Steps
30 MB Toe Touches (5/4kg)

Strength EMOM x3 each
5e SL RDL
12 DB Floor Press w/ Hip extension hold
8e Side Plank Reaching rotations