Speed & Agility
5 rnds
100 m easy run
5+5 Borzov walk
5 jack knives

Hurdles:
5 x 5+5 sideways over
3 x 5 walking over
3 x 5+5 rhythm walking over (do both legs)
5 x (3 x 5) jump over*

*jump all five hurdles and then walk back and repeat that. So no break between those sets

keep 3 min break between sets

Run
8 x 50 m run (80% effort)