400m Run
ROM Drills

Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
10 Jumping Lunges
10 AKBS
Rest 60 seconds between sets and pick up where you leave off after each set. Report total rounds and reps performed.

For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Wall Balls
9 Box Jumps
6 HRPU