Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
A-Skip
Knee Hugs
Quad Pulls
Side Lunge
Spider Walk
Sink Bugs
Broad Jump
Power Skip

Mobility

20 PVC Pass Throughs
20Halos
Banded Overhead Distraction
Plantar Surface and Calf Smash

Strength

Deadlift (5x5) --- [110#]

5 x 5
Rest Exactly 2mins

WOD ---- [16:13]

200m Overhead Lunge ---- [10#]

Every 2mins Run 200m

20min Time Cap