Warm-up: 2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
Mobility & Skills
Hips – Shoulders – Rope Climb
Core Stability
2 Rounds 30″ on 15″ Off:
Plank
Side Bridge R
Flutterkicks
Side Bridge L
Superman
AMRAP 18 min
40 V-Up
30 Burpees
20 Hand Release Push-Ups
15ft Rope climb, 2 ascents
