Aerobic Warm-Up #2

3 consecutive rounds
30 seconds no break
-Prisoner step-ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps

Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon

Metcon (Time)

For time:
50 pull up/ 125 band row
50 push up + thigh taps
100 Russian twists
50 (L/R) stationary lunge + curl + rotation + overhead press