-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