5′ Row
5′ Bike
5′ Jog

Sprint Development

Cone Sprints
8×4″ Sprints 30″ Rest (after first sprint put a cone down where you stop. Then walk back. For all of the other sprints adjust the cone where you stop.)

Rest 1:30

6×8″ Sprints 40″ Rest (Same with the cones)

Rest 1:30

4×12″ Sprints 50″ Rest (Same with the cones)

5′ AMRAP:
5 Push Press 25lb/40lb)
10 T2B
20 Mountain Climbers

Lacrosse Ball