3 Rounds Warm up pace:
50 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps

Dynamic Stretches

10′ AMRAP
2-4-6-8-10…
Bike Calories
Plate Ground to Overhead
Box Jump Overs

2’ Rest

10′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Plank Jump in
Cossack Squat (ea side)

Midline Stability – 3 Sets
6e DB Turkish Sit-ups
15e DB Side Bends