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

6’ AMRAP
10 Super Burpees
10 Plate Pull Across
40yd Sprint

Rest 1′

6′ AMRAP
7/5 Cal Bike
10 SA DB Snatch

Rest 1′

6′ AMRAP
250m Row
10 Burpees over the Rower

Rest 1′

6′ AMRAP
20yd Walking Lunges
20yd Sprint
50 Jump Ropes