Warm up:
Tabata - (:20/:10) 4 rounds at each station
-squats
-sit ups
-bicyles
-mtn climbers
-push ups
*1:00 rest between stations
Skill: 10 min with partner
10 GHD hip ext
20 sit ups
*partner rows while waiting for partner to finish.
Endurance: with partner
4 x 400
*rest while partner runs
Finisher: lots of mobility