3 Rounds Warm up pace:
100 jump rope
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

Every 5:00 x 6 Rounds, Alternating:
1. For Time:
10 SA DB Hang Snatches
12 DB Lunges
15e Russian Twists
Row 300/250m

2. For Time:
10 Burpees over DB
12 DB Goblet Squats
15e Bicycle Twists
Row 300/250m