600m Warm up Jog
+
Dynamic Stretches

5x on 90″ Interval
8 Light Jump Squats (15lb-25lb DB)
30″ Plank hold

8′ AMRAP
250m Row
8 MB Lying to Standing
8 MB Pushup roll side to side

Rest 2’

6′ AMRAP
100yd Shuttle Sprint (5-10-15-20)
15 Rocket Jumps
10 V ups

Rest 1:30

6′ AMRAP
50 Jump Rope
10 KB Swings (24/16kg)
15e Mtn Climbers