1. Strength                                          
2sets of 15m Sled Push Sprint + 35m  shuttle sprint.                                  
*put plates on the sled 45/25. Push the sled all the way to the middle then sprint all the way down and back.                                

2. "Pace"                                              
4 Rounds                                        
400m run                                            
30 Butterfly Sit-Up                              
15 Air Squat                                  
*60sec rest between rounds. Put an all out effort on each and every round. Finish each round as fast as possible. Record scores.                                                

3. ROM WOD                                  
*every 30sec per movement with a 10sec transition