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

3’ on/1’ off x 3 Rounds:
250/200m Row
Then, AMRAP
8 MB Side Slam
10 DB Plank Pull-across
12 Alt. SA DB C&J

(Pick up where you left off)

3’ on/1’ off x 3 Rounds:
10/8 Cal Bike
Then, AMRAP
8 Burpee
10 Hanging Knee Raises
12 Alt. SA DB BO Row

Plank Series- 2×20” on/10” off
Reverse Plank
Side Plank Hip Dips (L)
Side Plank Hip Dips (R)