1. Warm up/mobilize

2. Strength

Weighted Press Ups

5 x 3

3. Skill

Squat revision

4. WOD

AMRAP 25

Teams of Two (1^st partner completes the 400m run and exercise while second partner rests. Then second partner completes the same while first partner rests. Then the first athlete proceeds to the 200m run and exercise, etc….)

a. 400m sprint

40 SDHP with KB (32/20)

b.200m sprint

40 walking lunges (20/15)

c. 150m sprint

40 ring row

d. 100m sprint

40 air squats

5. Recovery