pushpress + rows

3 sets as warmup

12x pipe passthru
12x pipe goodmornings
12x Overhead squat
12x squat jumps

2 sets

10m toy soldier walk
10m broad jump
10m spiderman crawl

5 sets

4 - 20" box hurdles

Pushpress 5,5,5,5,5 (95, 135, 145, 155, 175)

4 x 500m rows ( 1:36, 1:37, 1:37, 1:40)