3′ Row
3′ Jump Rope
Dynamic Stretches

30-20-10
kb swing
Shoulder Tap (ea.)
Ab mat sit up
900m run after finishing 10?s, then?
30-20-10
Rocket Jumps
DB Plank Row (total)
DB Floor Press
900m run after finishing 10?s

3x accessory
Mini Band Lateral Walks
Slider Pikes
Slider Hamstring curls