BUY-IN:

Curb-to-Curb Run (CTC)

3 x Ladder Drills

CTC

15 Push-ups/25 Sit-ups/35 Air Squats

CTC

3 x Ladder Drills

Endurance WOD:

15min EMOTM – 20yd Shuttle Run.

Minutes 1-5 (Down and Back = 2 passes)

Minutes 6-15 (1 Pass ONLY)

***Immediately following your end to the EMOTM, grab a stop watch and sprint a 400m for time.

WOD:  4RFT (20min Cutoff)

30 LHPU

25 Sit-ups

10 HSPU

15 Lunges (each leg)