Warm-Up:

400m Light-Paced Jog
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
10 Kettlebell Swings (Lighter weight)

200 Meter Light Jog
10 Air Squats
10 Box Jumps (step down),
10 Kettlebell Swings (Lighter weight)

200 Meter Moderate Jog
7 Wallballs
7 Box Jumps
7 Kettlebell Swings (Workout weight)

100 Meter Run
5 Wallballs
5 Box Jump
5 Kettlebell Swings (Workout weight)

Conditioning:

400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)