3 Lap Warm up Jog
Dynamic Stretches

5×8 Light Jump Squats (15lb-25lb DB)
4×40″ Plank hold

8′ AMRAP
200m Row
10 MB Lying to Standing (4/5)
10 MB Pushup roll side to side

6′ AMRAP (Out Back)
100m Shuttle Sprint (50/back)
10 Deload Pushups
10 V ups

4′ AMRAP (Out Back)
50m Shuttle Sprint (25/back)
10 KB Swing (16kg/24kg)
10 Burpee to Bar Taps