300m Run + 8′ Dynamic Warm up
Sprint development drills

Rotating Tabata x4 rounds each
-Slam Ball
-Mountain Climber
-Jump Rope (Singles or Doubles)

5x 3:00 Interval w/ 45″ Rest
Run 400m then for the remainder of the time complete AMRAP of:
Round 1: DB Ground to OH
Round 2: Ring Row
Round 3: SL V-ups
Round 4: Back Squat (40/28kg)
Round 5: Shoulder Tap Pushup