10′ Dynamic Warm up
Sprint Development

Shuttle Sprints (2 groups if needed)(1:1 w:r)
4x 25m and back @
2′ rest
3x 50m and back @

12′ Amrap
200m Row
20m Walking Lunge
10 Shoulder Tap Pushup
20 MB Toe Touches
(Run Back to Rower)