3′ Row
3′ Bike
3′ Jump Rope
5′ Dynamic Stretches

Partner Explosive MB Throws 2x
Btw Legs Forward x6
Shot Put throw x4e
OHB x6

600m Run
30 DB Push Presses (30/20)
30 DB Squats (DB at shoulders)
30 DB Plank Rows
600m Run
30 KB Swings (24/16)
30m R/L SA OH Carry (Use track)
30 KB Crunches (knees bent, feet flat, KB in one hand, small crunch)
600m Run
30 Pushups
30 Alt. Lunge Jumps
30m Traveling Burpees (15m out and back)