Warm Up 4 Rds
Run Hot Lap
Ladder Drills
Lunges
Hurdle Mobility
4 Quarters 4 x 8 min / 2 min rest
Partner running clock 1 minute per event (30s split with partner)
1. Side Bends / Forward rolls
2. Box Run / Bear Crawl
3. Burpee / Suicide
4. Super Plank / Lunges
5. KB Swing / Broad Jumps
6. Sit Up / Run
7. Push Up / Sled push
8. AirSquat / Jump Rope
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