Warm Up – 5 Mins

250 M Row
Then 2 round:
30 Jump Ropes
15 Banded Good Mornings
5 Slow Push Ups
Then: 250 M Row

Intervals – 5 Mins
5 Min EMOM – 10 M Run Sprints
Min 1: 5 Sprints
Min 2: 6 Sprints
Min 3: 7 Sprints
Min 4: 8 Sprints
Min 5: 9 Sprints

Metcon – 20 Mins
5 Rounds on the 4:00:
30 Air Squats
20/15 Cal Row
10 Push Ups
*rest with remaining time