3 Lap Warm Up Jog
4′ Double Under Practice
Dynamic Stretches

8 Rounds on 3′ Interval
On Odd Rounds:
300m Run
15 KB DL HP (24/16)
6 Burpee to Jump Pullups (Burpee Bar Taps if can’t pullup)
Even Rounds:
300m Row
10 Box Jumps
6 Clap Pushups

Core 2-3x
Partner Leg Tosses x10
Partner MB Sit up Pass x12