2 Lap Jog
3′ Jump Rope
Dynamic Stretches

4x each Alternating On 2:30 Interval
1. 300m Row
10 DB Ground to OH (2×30/20lbs)
10 Hanging Knee Raises

2. 12/9 Cal Bike
16 KB DL HP
16 DB Plank Rows

3. 400m Run