12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

8 x 40yd Sprints on Track on the 1′ interval

8x Rower 8-pull Max Power on 1’ interval
(Each minute perform 8 pulls on Rower; trying to get highest possible wattage, while also maintaining that number)

4x 30″ on/30″ off
Battle Rope Slams
Wtd Russian Twist
Alt. Lunge Jump
Plank DB Row