1 Lap Jog
3′ Jump Rope
Dynamic Stretches

Rowing Intervals
1x500m on 3:30
2x300m on 2:30
3x100m on 1:30

EMOM x4 Rounds
1. 15 Plate Thrusters
2. 8 Burpee to Box Jump
3. 15 Hollow Rocks
4. 8 Shoulder Tap Pushups