Warm -up – 200RT, Leg Swings, Back twist, PVC, Ankle circles
A. Ladder Drills w/ med ball
B. For Time: ( Cap 15 mins)
10-1
HSPU and Med Ball Cleans or Stone Cleans
C. 10 min of Burpees 30 sec on 30 sec off – Sprint!!! Max reps is score
D. L-Sit Max Hold 3 Attempts at top score
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