Warm-Up/Movement Prep:
Toe Walks x 10m
Knee Pull x 10m
Quad Pull w/ Reach x 10m
Side Shuffle x 40m
Tinioca x 20m
Strength/Conditioning:
3 Rounds for time:
Stair Run
15x Burpees
Then:
Grind, not for Time:
10-9-8-7-6-5-4-3-2-1
KB Snatch x 2 (24kg/16kg)
Elevated push up
Sit-up x3
Pull up