10′ Jog Warmup
Dynamic Stretches

30″on/30″off
Battle Ropes
Burpees
Plate Swings
V-Ups
Bike

Rest 3′

30″on/30″off
Sprints: 5m-5m Backwards-20m Forward-20m Forward

Rest 3′

5′ AMRAP:
200m Row
15 AB Mat Situps