Warm Up:
500 Meter Row 

PVC Hip and Shoulder Mobility

2 Rounds of Core Stabilization
:45 Plank(Hands)
:45 Plank(Elbows)
:45 Right
:45 Left
:45 Hollow Rock

Running Conditioning
12 EMOM:
1 Lap Sprint/5 Push Ups


Min 0-3
2 Rounds of:
8 Wall Balls (20/14)/8 Burpees

Min 3-6
2 Rounds of:
10 WB/10 Burpees

Min 6-9
2 Rounds of:
12 WB/12 Burpees

Min 9-12
2 Rounds of:
14 WB/14 Burpees

Min 12-15
2 Rounds of:
16 WB/16 burpees

Once you cannot complete round in the prescribed time it becomes an AMRAP until 15 Minute cap

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