12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

2 Rounds For Time: (20’ Cap)
Run 300m
30 Plate Thrusters
30 V-ups
Row 500m
30 Walking Lunge Steps
30 Plate Toe Touches

Strength EMOM x3 each
1. 5e SL RDL
2. 12 Glute Bridge DB Floor Press
3. 8e Side Plank Thread the Needle