MVMT PREP
Foam roll quads, calves, hammys
Lower body segmental roll
Shin box series
Beast rocks
Beast torsions
Gluts bridges
Pause squats

(10)

Strength one
BB Front Squats 5x5
SA DB Bent over Row 5x5/
Aim for a new 5rm

Sprinterval Course
5 HEAVY KB Squats (45/60#min)
8 box ups
5 hurdle hops
15 second sprint Curve
Check what time you start, get thru it as fast as possible. Start when person ahead of you finishes box ups. In smaller classes rest 1:30-2min

Score is fastest time completed, in the comments record your fastest curve speed and rounds completed

Trainers: set up like obstacle race. Stagger start everyone.

(25)