Sprinters:
10-5-10-5-10
DB Bench
One Arm Row
Dynamic Squat w/ MB (behind head)
Lunges (each)
1 x 100 Flutter Kicks (4ct)
Non-Sprinters:
AMRAP 5 Minutes
5 Turkish Get Ups (switch each round)
5 Box Jumps
Rest 2 Min.
Max. Effort Bench @ 75%
Rest 2 Min.
AMRAP 5 Minutes
5 KB/DB Swings
5 Fly Pulls w/ Band (switch each round)
1 x 100 Flutter Kicks (4ct)
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