12′ Warm-Up Jog
5′ Static Stretches
5′ Dynamic Stretches

Wall Drill x5

5′ AMRAP
6/10 Calorie Bike
12 V-Ups

Rest 2′

5′ AMRAP
10/14 Calorie Row
10 Burpees Over the Rower
*Regular Burpee to scale

Rest 2′

5′ AMRAP
20m Plate Push 10k/15k
20m Plate Run
10 Seated Plate Presses

Barefoot Lacrosse Ball
During this take turns where each person attempts 3 rope climbs