5′ Warm up
Hurdle Mobility
1-2 Light Jogs around AL parking lot

For time:
7x600m runs on 4′ intervals (your worst 600m run time is your score)
In between each run you have to complete 10 squats 10 pushups (you can do this at any point during your rest, but it has to be done before you start the next round)

Inverted Ring Rows 3×6-10
Single leg hip bridge 3×10 ea. leg
Russian Twists 3×12 ea. side