Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint