Warm-up: 300m Run
Then 3 rounds of:
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

On a 3:00 interval with 1’ rest complete the following x 4;

Buy-in: 300m Run
Then in remaining time:
Round 1. DB Shoulder to OH
Round 2. Super Burpees over the DB
Round 3. Goblet Squat
Round 4. KBS

On a 3:00 interval with 1’ rest complete the following x4;

Buy-in: 500/400m Row
Then in remaining time:
Round 1. Wallballs
Round 2. Mtn. Climbers
Round 3. Goblet Reverse Lunges
Round 4. Alt SL V-up

Each interval will start with a buy-in of either run or row, then in remaining time AMRAP *Movement*