4×30″ Double Unders (If you do not have DU then use this time for 30″ of attempts)
30″ Rest
Sprint Development

Wall Drill

5x20m Light Sled Push (FAST Sprint)
Follow each sled push with a 30m sprint
rest 1:30 after each sprint

7 Rounds:
10 KB DLHP 24kg/16kg
100m Farmers Carry (1 KB Switch arms as you want)
15 AB Mat Situps
200m Run

Hip Mobility