3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Rotate Through 2x 40″ on/20″ off
Plate Thruster
Jump Rope
Slider Pikes
Bike Sprint
DB Burpee to Bent Over Row
(Everyone finishes on 600m Run after 2 rounds completed)

Rotate Through 2x 40″ on/20″ off
Rower Sprint
KB DL High Pull
Pushups
Hurdle Hops
Hollow Rocks
(Everyone finishes on 600m Run after 2 rounds completed