4′ Row
4′ Bike
4′ Double Under Practice
Dynamic stretches

Intervals:
6x300m Runs 1:00 Rest after exercise is complete

After each 300m Run: 1, 3, 5 start together. 2 and 4 go right into it
1: 1′ Wall Sit
2: 15 Burpees
3: 30″ Handstand hold on wall
4: 25 Rocket Jumps
5: 30″ L Hold on Pullup Bar Outside

Band Walks 2x ea
-At ankles
-At wrists (Plank lateral walk)