3 Lap Warm up Jog
Dynamic Stretches

5x on 90″ Interval
8 Light Jump Squats (15lb-25lb DB)
30″ Plank hold

8′ AMRAP
200m Row
8 MB Lying to Standing (4/5)
8 MB Pushup roll side to side

6′ AMRAP (Out Back)
100m Shuttle Sprint (50/back)
15 Rocket Jumps
10 V ups

6′ AMRAP
50 Jump Rope
10 KB Swing (16kg/24kg)
15e Mtn Climbers