10′ Dynamic Warm-Up
Dynamic Stretches
5′ AMRAP
20m Sprint
20m Plate Push
10 Plate Thrusters
10 Burpees
Rest 1:30
5′ AMRAP
100m Row
10 Burpees Over the Rower
10 AB Mat Sit-Ups
Rest 1:30
5′ AMRAP
7/10 Cal Bike
12 KB Swings
40m Run
Rest 1:30
5′ AMRAP
100 Jump Rope Contacts
10 Lying to Standing
10 Pushups on MB
10 Rocket Jumps
Core Series