10′ Dynamic Warm up
Hurdle Mobility
3x30m Buildups

8 Rounds on 2′ Interval
Alternate between:
300m – sprint straight, jog corners
-20 KB Swings (24/16)
-15 V-ups
-10 Super Burpees

(Rest 3:00)

5 rounds each
20″/10″(:30 rest between)
Wall Ball
Row
Walking Lunge