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

Partner MB Shuttle Runs – 5 sets of 5-10-15-20yd Out & Back Runs
1st Partner runs with the MB, sets it at 5yds, and runs back to the start.
2nd partner retrieves the MB.
Continue in this fashion out to each line (…10yd, 15yd, 20yd.)
*Class rests 1’ once the last team finishes the set.

18’ AMRAP
500m Row
50 Jump Ropes
20 BW Squats
20 SL Alt V-up (10e)
20 Shoulder Taps (10e)