14′ Jog down Cary Parkway
Dynamic Stretches

Tabata Row (if more than 6 people have some do tabata bike first)

Rest 2′

2 Rounds:
40″on/20″off
Plate Push + Plate Run
Lying to Standing
Lunge Jumps
Push Ups (Challenge yourself with clap pushups if you can)
MB V-Ups

Rest 2″

Tabata Bike

Rest 2′

Cool down jog to white tiger and back