12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Partner Shuttle Run Relays:
For Time: (16’ Cap)
10x100yd Progressive Shuttle Run (5-10-15-20yd)
(Alternate with partner from rep to rep)
Rest 2’
10x100yd Progressive Shuttle Run

4’ AMRAP (1’ Break Between)
14 Plate Around the World (7e)
14 Side Lunge Shuffle
14 Alt. SL V-ups

4’ AMRAP
12 Plate Snatches
12 Plate Pull-Across
12 Alt. SL Bridges

4’ AMRAP
10 Plate Twist Lunges
10 Plate Straight Leg Sit-ups
10 Crab Toe Touches