WARM UP

2x :30 Drills

Seal Jumps

Gate Swings

Lunges

Inch Worms

Pushups

1:00 Stretch

4x Build-up Sprints

ENDURANCE

3 Rounds for Time:

250m Row

200m Run

:90 Rest

WOD

4 Rounds:

15 HSPU

60 DU (120 SU)

200m Run