4 Rounds Warm up Pace
300m Run
10 Rocket Jumps
10e Shoulder taps
Dynamic Stretches

8x100m Sprints with Jog back
Rest 45″ when back to start line
Rest 1:30 after rep 4

4 Rounds: 30″ on/30″ off
Goblet Squat
Plank to Pushup + Pushup
Box Jump
MB Toe Touch