10:00 Jog Warm-Up
Dynamic Stretches

Hurdle Mobility

Box Jumps 5×5
Band Plank Pulls 4x8ea

50 on 50 on 50… Time to Beat 15:53

(You can complete each exercise in any order but must do all 50 before moving on to the next)
50 Shoulder to Overhead (20kg/15kg)
50 Wall Balls (20lb/14lb)
50 Burpees over the rower
50 Calorie Row
50 Floor Sweepers (50kg/35kg)
50 Box Jumps (24in/18in)
50 Shoulder Taps