WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles

-then-

2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges

FOR TIME
500m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-22:00 Time Cap-

3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up