Sprint + Swing = Spring

5 minute sprint specific dynamic warm up
10 minute SA high pull + front rack hold instruction
[ 2 hand swing, SA Swing, SA Swing high pull ]

Round 1
0.03 Sprint
3 Swing High Pull per arm
3 SA Front Rack Squat per side
3 side hollow rocks per side
3 hollow rocks

Round 2
0.04 Sprint
4 Swing high Pull per arm
4 SA Front Rack Squat per side
4 side hollow rocks per side
4 hollow rock

0.05/5/5/5/5
0.06/6/6/6/6
0.07/7/7/7/7
0.06/8/8/8/8
0.06/9/9/9/9

18 minute AMRAP