10′ Dynamic warm up

2 Rounds extended warm up 1′ on/15″ off
Jump Rope
Empty Sled March
1′ Rest

For Time (25′ Cap)
300m run
20 Box Jumps
20e MB Russian Twists
600m run
25 Plate Thrusters
25e Shoulder Taps (50 total)
900m run
30 Lunge Jumps (15e)
30 MB Ab Mat Sit ups
Repeat with rower instead of run