1.] General Warm Up

[400m] Elliptical

-Alternate forwards and backwards ever 0.05. 

1 Round of

[10] Walking Samson Stretch (fwd)

[10] Walking Lunges (bck)

[10] Walking Straddle Stretch (rt)

[10] Walking Straddle Stretch (lt)

[10] Beast Crawl w/ Loaded Beast Stretch (every 4 steps)

[10] Crab Walk w/ Table Top Stretch (every 4 steps)

3 Rounds of:

[10] Right Leg Scorpion Switch (from crab) – Left Leg Front Kickthrough – Right Leg Under Switch (alternate sides)

-Rest 30 sec b/w rounds.

2.] Strength

5 Rounds of:

[5-1] 15ft Rope Climbs

[20] Jackknife Sit Ups

-Rest as needed b/w rounds.

3.] Work Capacity

AMRAP in 20 Minutes of:

[6] Pull Ups

[10] Push Ups

[14] Lunges

4.] Finisher

Death By 10 yards:

[10yd] Shuttle Sprints

-With a running clock perform one 10yd sprint as soon as the clock start then rest. At 30 sec perform two 10yd sprints then rest. At 1 min perform three 10yd sprints then rest. Continue this cycle until you are no longer able to keep pace with the clock. 

5.] Cool-down 

5-10 minutes of:

Static Stretching