Warmup/Mobility) 2 Rounds alt. with partner:

400m Row

Dynamic Stretches: Calves, Hip Flexors etc.


WOD A) Beep Test! 20 meter line-to-line shuttle sprints. Rest between sprints gradually gets shorter as the rounds progress… see how far you can go!


*Record how far you get, ie 8.5

**If you get out too early and would like to continue for some “bonus fitness”, rest 1 min and continue with shuttle sprints, keeping pace with the *beep* as best as you can


WOD B) 10 min AMRAP:


5 Dumbell Burpees 45’s/30’s

10 Box Jumps 24/20”

*DB Burpee = pushup on DB’s, Squat Clean, Thruster