5′ Row Warmup
Dynamic Stretches
Hurdle Mobility

Sprint Development

6x20m Speed Sled Push
5×30″ Hollow Hold

For Time:
Buy In: 600m Run
3 Rounds:
100 Double Unders/200 Singles
50 Wall Balls (14lb/20lb)
25 Surper Burpee to Bar Tap with both hands
Cash Out: 300m Run