3 Rounds at a Warm-up Pace:
300m Run (if raining, 80m on turf)
10 Rocket Jumps
10ea High Mountain Climbers
5 Pushups
5 V-Ups

Dynamic Stretches

5 Full Rounds:
1′ on/1:15′ “rest”
Alt. between Bike and Row
During the “rest” alt. between:
10 Slam Ball Burpees
10 KB Swings + 10 Butterfly Situps

5′ Cool down on Bike/row/jog

Barefoot Walking