3 Laps around AL
3′ Double Under Practice
Dynamic stretches

8 Rounds on 2′ Interval (4 each)
Alternate between:
-300m Run
Then..
-20 KB Swings (24/16)
15 V-ups
10 Super Burpees

(Rest 3:00)

5 rounds each
20″/10″(rotate after all 5 rounds of one exercise, 30″ to rotate)
Wall Ball
Row (pull up Watts to make sure you’re effort stays high)
Walking Lunge