10′ Dynamic Warmup
Dynamic Stretches

Sprint Development
Wall Drill

1km Row
20 Burpee to Pullups
40 BB Push Press (15kg/20kg)
60 KB Swings (16kg/24kg)
80 Walking Lunges
100 Jump Rope Contacts
*If there are more than 12 people then have half start at the bottom and work their way up the list