10′ Jog Warmup
Dynamic Stretches
30″on/30″off
Battle Ropes
Burpees
Plate Swings
V-Ups
Bike
Rest 3′
30″on/30″off
Sprints: 5m-5m Backwards-20m Forward-20m Forward
Rest 3′
5′ AMRAP:
200m Row
15 AB Mat Situps
10′ Jog Warmup
Dynamic Stretches
30″on/30″off
Battle Ropes
Burpees
Plate Swings
V-Ups
Bike
Rest 3′
30″on/30″off
Sprints: 5m-5m Backwards-20m Forward-20m Forward
Rest 3′
5′ AMRAP:
200m Row
15 AB Mat Situps