1 Lap Jog, 3′ Jump Rope, 3′ Row
Walking Stretches

4x
2′ Hard Run (shoot for 400-600m)
1′ Rest
1′ Amrap
Round 1: Plate Thruster (20/15)
Round 2: Super Burpee
Round 3: Toe to Bar (or Hanging Knee Raise)
Round 4: Plate Push (15/10)
1′ Rest
(2′ on/ 1′ off/1′ on/ 1′ off)

Tabata 8x 20″ on/10″ off
4 Rounds of Hollow Rock
4 Rounds of Side Plank Leg Raise (alt. sides)