12? Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)

Partner Shuttle Relay
4 Sets:
Run out & back to 15m, 30m, 45m
*Switch off after each shuttle (both partners complete 15m out & back, before beginning 30m out & back).

Class rests 90? after all teams have finished the set.

6? AMRAP
5 Super Burpees
10 Step-Through Lunges* (R)
10 L-Overs
10 Step-Through Lunges (L)

Rest 3?

6? AMRAP
5 Dive-Bomber Push-ups**
10 Cossack Squats
15 Toe Touches

*Every lunge (FWD or BWD) counts as 1 rep
**Scale to Hindu Push-ups