10? Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Running Intervals
3 Rounds:
40? on/30? off
30? on/30? off
20? on/30? off

Intervals:
3 Rounds – 30? on/30? off
1. Box Jumps
2. Alt. SA KB Row
3. Straight Leg Sit-ups
4. KB DL HP
5. Dive-Bomber Push-ups
6. Rest