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

20’ EMOM
1. 15yd Plate OH Walking Lunge + Run back
2. 15/12 Cal Row or 0:45 Row
3. 8e DB Plank Row
4. 8e SA DB Ground to Overhead
5. 15 Hollow Rocks

Ab circuit- 2-3 Rounds (1 min rest in between)
15e Plate Russian twist
15e Alt SL V-ups