Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

Then:
25x each side Med ball Russian twists (feet off ground)
3×8 Faux axe chops

Then:
Emomx5 40 du/80su
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.