3 Rounds Warm up pace
300m run
75 Jump Rope
15 Squats

Dynamic stretches

Running Intervals (20yd turn around)
8×20″ on/20″ off

Rower Intervals on 1:1 work to rest
30″/30″
1’/1′
1:30/1:30
1’/1′
30″/30″

10-9-8-7-6-5-4-3-2-1
Plate Thruster
1-2-3-4-5-6-7-8-9-10
Super Burpee