Engage

Warmup
3 rds
1 min row or ski
16 alt seated db press (light)
:30 jumps of choice - plate hops/ box jumps/ sd stepper jumps

This is a piston/ cardio sandwich. The weight on the piston push should feel quick and light to moderate on the first 50' and then will feel like you are close to failing on the second. Push the sprints on the cardio. Efforts should be less than 45 seconds