4 Minute Clock x 4

On a 4 Minute Clock with 30 secs work/30 secs rest:
Double Unders for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Wall Ball Shots (20/14) for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Burpees for max reps
*Rest 2 minutes
On a 4 Minute Clock with 30 secs work/30 secs rest:
Row for max meters

Mobility: Quadricep PNF Hold-Relax Stretch with partner (3 x per side)