8 mins running drills (skips, butt kicks, high knees)
800m run

6 rounds
15|45 Airdyne Sprints
(15 sec sprint/ 45 sec moderate pace)

5 rounds
30 steps OH walking lunge (held oly bar in external rotation)
10 Med Ball Slams (15lb ball)

4 minutes work
10|10 Tabatas lunge jumps