A) One length each:
High Knees
Butt Kicks
1/2 Gasser @ 50%
Bear Crawl
High Kicks
1/2 Gasser @ 75%
Scap Activation
B) Take 10 minutes to do 2 upper body mobility exercises of your choice
Take 10 minutes to do 2 lower body mobility exercises of your choice.
C) 10 sets of 30 second AMRAP
30 yard shuttle run
With a 20 minute running clock, sprint 30 yards in between two cones as many times as you can for 30 seconds then rest for 90 seconds. Your score is your top round.
