Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards Run

Mobility

Posterior Chain Smash (softball)
Couch Stretch

Skill

Barbell Weighted Step Ups (front rack position)

WOD

For Time:

2 Rounds:

800m Run
15 Pull-Ups

Then (no rest)

30 Barbell Weighted Step Ups 20” Box (95/65)

Then (no rest)

2 Rounds:
800m Run
15 Pull-Ups