WARM-UP:

Plyos
Stretch

SKILL:

Sprints: with a 1:1 work to rest ratio

-C2C
-200m
-400m
-200m
-C2C

WOD:

4 Rounds:

20 UNBROKEN DL
20 Russian twists (25/15) (each side)
20 Step ups (20 inch)
20 Air squats