300m Run
Then 3 rounds of:
10 Cossack Squats
10 Good mornings
10e Shoulder Taps

Dynamic Stretches

Rotate Through 2x 40″ on/20″ off
DB Hang Cluster (Clean + Thruster)
Jump Rope
Slider Mtn Climbers
Bike Sprint
DB Burpee Deadlift

(Everyone finishes on 600m Run after 2 rounds completed)

Rotate Through 2x 40″ on/20″ off
Row or Ski Sprint
KB DL High Pull
Dive-bomber Push-ups
Hurdle Hops
Hollow Rocks

(Everyone finishes on 600m Run after 2 rounds completed)