A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 8 sets of:
Push Press x 2 @ 80%
Rest 2 minutes between sets.
C) 5 rounds for time:
8 Box Jump Overs @ 24″/20″
15 yard shuttle run (5 yds out, 5 yds back, 10 out, 10 back, 15 out, 15 back)
