10′ Dynamic Warm up
Hurdle Mobility

MB Underhand Vertical Throw 4×5
MB Slam (for power) 4×5

8x 2:30 Interval
1.) 450/400m Row

2.) 25 Wall Ball Catch and Release
20e Mountain Climbers
15 V-ups

3.) 1 Lap Run

4.) 25 KB Swings
15e MB Russian Twists
15 Pushups

*Repeat