4′ Bike
4′ Row
4′ Circuit (5e Lunges, 5 Inchworm Pushups, 5 light lying to standing)
Dynamic Stretches
10′ Continuous Run
Jog corners – sprint straight stretches (jog can be slow but sprints need to be fast!)
7:00 AMRAP
Buy In: 12ea Lunge jumps
10 Plate Thrusters (20/15)
10 Super Burpees
2 Wall Walks (Use box for modification, walk from decline pushup to handstand pike)
Rest 2:00
7:00 AMRAP
Buy in: 20m bear crawl + 20m sprint
5 Pullups
10 Plate V-Ups (15/10)
15 Wall Ball (20/14)