WARM UP:
400m Run
10 Lunge to instep
20 Pelvic Raises
10 Scorpions

Coach Stretch

10 PVC pass throughs
8 Fig 8

SKILL:

Nutrition REBOOT Baseline
3:00 ME GTO
(2:00 rest)
3:00 CTC Shuttle run (30/20)
(2:00 rest)
2:00 ME Pull-ups
2:00 ME Burpees
2:00 ME Wall Ball Shots

WOD:

4 RFT
200m Run
10  Deadlifts