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

20′ AMRAP:
500/400m Row
10 Burpee to Box Jump or Step-up
12 DB Goblet Reverse Lunge (6e)
15 Hollow Rocks
20e Mountain Climbers
300m Run

MB Core + Jump Rope Circuit
35″ Jump Rope
25″ Core (coaches choice)
Repeat x8 Rounds