10′ Dynamic Warm up + Stretch
3x30m Buildups

6x30m Resisted Runs

2x 40″ on/20″ off
Bike
Rope Climb (pullup/ring row)
OH Walking Lunge
Shoulder Tap + Pushup
Double Unders (or Single Under Single leg)
Burpee + Slam Ball
MB SL V-up
BB Thruster
(1′ Rest)