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

4 Full Rounds 45″ on/30” off

1. Bike
2. Amrap: 8e Mountain Climbers + 8e Wtd. Russian Twist (MB or DB)
3. Row
4. Amrap: Super Burpees
5. Run (inside on track or turf)

Conditioning Circuit – 2×20” on/20” off (60” between sets)
1. Skater Bounds
2. MB Punch Slams
3. Tuck Jumps
4. MB Rotational Slams
5. Alt. Lunge Jumps