WARMUP
## Alternating On the Minute
**Minute 1:** Row
**Minute 2:** Active Spidermans
**Minute 3:** Row
**Minute 4:** Mountain Climbers
**Minute 5:** Row
**Minute 6:** Frog Hops
**Minute 7:** Row
**Minute 8:** Slow Step-up Burpees
*Work For 40 Seconds, Transition For 20*
# TEACHING
### Movement Prep
Set Straps
2 Sets: 5 Seconds Hard (Above 1000/800) + 25 Seconds Moderate (Around 1000/800)
## BURPEES
### Movement Prep
4 Step-up Burpees
4 Burpees
WOD
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
