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

Every 4:00 x 3 Rounds:
100yd Shuttle Run (5-10-15-20)
Then, AMRAP:
8 KB Horn Rows
8 KB DL HP
8 KB Goblet Thrusters

Rest 4’

Every 4:00 x 3 Rounds:
15/12 Calorie Bike
Then, AMRAP:
8 Push-up Jump-ins
8 Rocket Jumps
8 Sit-ups