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

3 Rounds: 40″ on/20″ off
1. Bike
2. Ring Row or Pull ups
3. Sandbag Clean
4. Row
5. Push up + Shoulder Tap
6. AB Mat Sit-Up
7. Burpee MB Slam
*Each round ends with a 300m Run
*Rest 1:30 minute once everyone is back from running.

Body Armor:
Seated Banded Row 3×10
Palof holds 3x20s each