***Coaches Note: For Part I/II. Split into 2 groups. Coach runs the clock for Part I.

WARM UP

2L Ea:

High Knees
Butt Kicks
Karoka
Karoka High Knees

MOBILITY

Foam Roll anything tight/sore for 5 Minutes

PART I.

EMOM X 24 Min

M1 – 10 Cal Rows
M2 – 8 Burpees

PART II.

Run .75 miles or bike until runners are complete

-then-

3 Rounds:

100 Singles
10 underhand pullups
15 American KBS

Run .75 miles or bike until runners are complete