2 Lap Jog
2′ Bike
2′ Row
Dynamic Stretches

4x 2:30 Interval (right into the next round, choose your own rest)
200m Run + Amrap MB Slams
200m Run + Amrap Plate Thruster
200m Run + Amrap Plate straight leg sit ups
200m Run + Amrap Burpees
Rest 2:30
Repeat with 200m Row

6x Alternating 30″ on/10″ off
Jump Rope
Coaches choice core exercise