Warmup
2:00 air bike
10x crab walk
10x monster walk
10x side plank clam shell
10x single leg hip bridge per side
10x external shoulder rotation
10x internal shoulder rotation
10x banded pull aparts
10x banded underhand pull aparts

Speed and Quickness
5 RFT
-50/40/30/20/10 cal air bike sprints
-10x up and over 24” box jump
-10x medball over/unders
-10x rotational hammer swings
-10x break fall/combat getups
-10x transverse band pulls per side
Rest :30 between rounds. First round air bike is 50 cal, second is 40 cal, etc.

Finisher
-6x 100m sprints

Core
Chipper
-50x reverse hypers
-50x sit-ups
-50x back extensions
-25x per side banded transverse twists