10′ Dynamic Warmup
Dynamic Stretches
5′ AMRAP: Move quickly!!
10 KB Swings
10 Box Jumps
Rest 3′
18′ AMRAP:
1k/900m Row
10 Super Burpees over the rower
800m/700m Row
15 Super Burpees over the rower
600m/500m Row
20 Super Burpees Over the Rower
400m/300m Row
25 Super Burpees Over the Rower
200m/100m Row
30 Super Burpees Over the Rower
Core Series