Warm up:
400m run/row
Spinal Flow
3-5 Yoga worms
3-5 Lunge Twists R& L
Then complete one of the following options:
Option 1 (> 3 Months):
5 rounds
200m run/row
25 KB Swings 25/35
25 Box Jumps
25 Medicine Ball slams
Option 2 (1-3 Months):
3-4 rounds
200m run/row