Warm-Up:

1 Minute Rounds

1- PVC Pass-Throughs + Around-the-World / 2- PVC Trunk Twists + Good Mornings + Cossack Squats 3- PVC Lat Stretch + Leg Swings

5 Down Dog to Mountain Climber per side / 5 Quadruped Shoulder Rotations / 5 Reverse Lunge + Lift / 10 Hop Squats

5 Snatch + Shoulder-to-Overhead per side / 5 Candlesticks / 5 Single-Arm Bent-Over Row per side / 10 Hop Squats

Workout:

35 Minute AMRAP:

200m Run
20 Shoulder to Overhead (10/side)

10 Jumping Lunges (5/side)
20 Alternating Dumbbell Snatch (10/side)

10 Plank Kickbacks

Extra Credit:

3 Rounds of:
10 Bent-Over Row (@2121 Tempo)
10 Starfish Toe Touch

10 1 1/2 Jump Squats

10 Slow Body Saws