4 Rounds at Warmup Pace:
40m Run
10 Lying to Standing
10 Pushups

Sprint Development
Hurdle Mobility

8x120m Shuttle Runs (Sprint 20m down and back x3)
Rest 45 seconds between each sprint

8 Rounds For Time:
20m Traveling Burpees
20m Sprint
10 Box Jump Over the Box
1 Rope Climb (5 Pullups to scale)

Core Series