3′ Row
3′ Bike
3′ Jump Rope
5′ Dynamic Stretches

Partner Explosive MB Throws 2x
Btw Legs Forward x6
Shot Put throw x4e
OHB x6

300m Run
30 DB Push Presses (30/20)
30 DB Squats (DB at shoulders)
30 DB Plank Rows
300m Run
30 KB Swings (24/16)
30m R/L SA OH Carry (Use track)
30 KB Crunches (knees bent, feet flat, KB in one hand, small crunch)
300m Run
30 Pushups
30 Alt. Lunge Jumps
30m Traveling Burpees (15m out and back)
300m Run