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

Rotating EMOM x 3 Rounds:
1. 12 Alt. SA KB Swing to Goblet Squat
2. 10 KB Horn Rows + 10 KB DL HP
3. 10 Box Jump-overs

Every 3:00 x 4 Sets:
For Time:
6 Calorie Row
8 KB Swings
10 MB Slams
8 KB Swings
6 Calorie Row

Midline Stability
3 Rounds – 0:25 on/0:10 off
1. Plank
2. KB Standing Side Bend (L)
3. KB Standing Side Bend (R)