2 Lap Jog
8′ Dynamic Warm up

5x300m Shuttle Runs (6x25m+25m)
Try to stay under 1:30 – 1:1 work to rest
Longer break after 3 if needed

4 Rounds: 30″on/20″off
Plate Thrusters
Inchworm Pushups
Box Jumps
Hollow Rocks