10′ warm up jog
Dynamic stretches

5 Rounds:
15 Burpees
15 Knees to Elbows
40m sprint

Tabata row

4 Rounds:
6ea KB Clean and Press (24/16)
20m Plate Push/20m carry

Tabata Ab Mat sit up

3 rounds:
10 Box Jump Over
15 Pushups
30 Mountain Climbers