Warm-Up
200 Meter Run
60 second plank
200 Meter Run
30 Second Hollow Hold
200 Meter Run
60 second plank

Skill
15 Minutes to find..
5+5 Turkish Get-up AHAP

Strength
Every2.5 Minutes for 5 Rounds
10+2 Reverse wide grip Grip Bent over row w/ a theraband+ Pull-Up negative (as slow as possible)

Conditioning
3 Rounds
30 Push-Ups
30 Ball Slam
0 Single Arm Push Press(per side, left then right)