-Warmup

400M row

3 slow rounds

10 plate ground to OH 25/15

10 alternating jump lunges

-Mobility

1 min hamstrings

1 min calves

-Conditioning

25 min amrap

400M run

10 burpees

20 abmat sit-ups

30 double unders

-Core

4X40 secs on/20 secs off

Super man holds

-Cooldown

200M walk

Repeat stretches