5 min run warm up

20 sec on, 10 off:

Box Jumps
Lunges
Single leg hip bridge (right)
Singe leg hip bridge (left)
Bird dogs (right)
Bird dogs (left)
Dips

stair run in tippin..double the stair runs each round.

AMRAP 20 minutes

Sprinters:

Military Run--5 minutes (sprint/jog on command)