8′ Dynamic Warm up
3′ Jump rope

10′ Amrap
15 KB DL HP
10e Hurdle Hops
15 V-ups
10 Box Jumps
*After 10′ is completed, everyone goes directly into 800m run

Rest 3-4′

10′ Amrap
15 Plate Thrusters
10 Plate Straight Leg sit up
20m Plate Push
10e Plate Russian Twists
*After 10′ is completed, everyone goes directly into 800m run