12:00 Jog Warmup with every 3:00 picking up the pace for 1:00
Dynamic Stretches

Circuit Day:
5 Rounds:
15 Burpees
15 Knees to Elbows
40m Sprint

Tabata Row

5 Rounds:
15 BB Thrusters
30 Mountain Climbers
40m Traveling Frog Jumps

Tabata Sprint

5 Rounds:
15 Over the Box Box Jumps
15 Incline Pushups
40m Sprint

Tabata AB Mat Sit-Ups