3 Lap Warm up Jog
Dynamic Stretches

5x on 1:15 Interval
8 Light Jump Squats (15lb-25lb DB)
30″ Plank hold (can switch between front/side anytime)

8′ AMRAP
200m Row
8 MB Lying to Standing (5kg)
8 MB Pushup roll side to side

8′ AMRAP (Out Back)
100m Shuttle Sprint (50/back)
10e Skater Jumps
10 Hanging knee raises
6e Lunge Jumps