STRETCHING/ WARM UP

• 3X30s DOWNWARD DOG CALF STRETCH + 12 SUMO SQUAT W/ THORACIC TWIST

• 2 RDS - 100M SHUTTLE RUN + 5 WALL BALLS + 20 DOUBLE UNDERS

CONDITIONING (TEAMS OF 2)

FOR TIME (30 MIN CAP)

• RUN

  600M/ 400M/ 200M

• WALL BALLS 20/14 LBS

  60/ 50/ 40 REPS

• DOUBLE UNDERS

  250/ 200/ 150 REPS