3 Rounds:
300m Jog
10 Squats
10 Inch Worm Pushups
10 Lunges

Dynamic Stretches

4×3 VJ + Box Jump
4×10 Hollow Rock
4×10 Superman

4 Rounds:
200m Row
15 Burpees Over the Rower
Rest 1′
200m Sprint
15 Slam Balls
Rest 1′
*Look at the clock for your rest