3′ Bike
3′ Row

Dynamic Stretches

5′ AMRAP
40m Sprint
10 MB Rocket Jumps
10 MB V-Ups
10 MB Catch n’ Release

20′ AMRAP
200m Row
15 Burpees Over the Rower
5ea. DB Snatch
15ea. Floor Sweepers
5 Jump Pullups
15 Wall Balls
5/7 Cal. Bike

Core