10′ Dynamic Warm up

8′ Amrap
10ea SA KB Swing
40m R/L Suitcase Carry
8ea KB SA Row

2′ Rest

8′ Amrap
15 Burpees
15 Wall ball
10 Box Jumps

2′ Rest

8′ Amrap
100 Jump rope contacts
20m Walking Lunge
8ea T-Pushup
20m Walking Lunge

Core series x3 – Legs up the whole way
Toe touch 20″
Bicycle twist 20″
Leg Raise/Hip lift 20″