2 Laps
3′ Jump Rope
Dynamic Stretches

Row for max distance
2? on/1? off x3
(milestone = 1500m +)

Rest 3′

3x400m Run on 3′

Alternating EMOM x4 each
1. 8 Goblet Squats + 8 V-ups
2. 12 KB Swings + 12e Mountain Climbers