10′ Jog Warmup

10x20m Mini Hill Sprints on 1′ Interval

15? AMRAP
50m Shuttle Run
20 Rocket Jumps
100m Shuttle Run
20 Alt Lunge Jumps (10 ea leg)

1 time through 30? on 30? off
Extended Plank
Back Hyper Hold
Chinnies
Back Hyper w/ Twist