Warm Up

30 seconds work / 10 seconds rest / 2 Rounds

Shuttle Runs
Push-up Negative
Bodyweight Squat Hold
Band Good Morning
Scap Pull-Ups
Long Jump

Strength

Every 2 Minutes on the Minute X 5 Rounds
Deadlift X 3 Reps / Build

WOD

3 Rounds- 18 minute Time Cap

COMPETITIVE

400M Run
50 Double Unders
40 Sit-Ups

PERFORMANCE

400M Run
85 Single Unders
40 Sit-Ups

LIFESTYLE

3 Minute Run
50 Single Unders
40 Sit-Ups