12′ Warm up Jog
Dynamic Stretches

Intervals:
3 Rounds 30″ on /20″ off
Row
Plate Thruster
Pushup + Slider pike

90″ Rest

3 Rounds 30″ on/20″ off
Bike
Hollow Rock
Burpee

90″ Rest

3 Rounds 30″ on/20″ off
20m Turf Shuttles
Rocket Jump
Shoulder Tap