1. "Speed Kills"
10 10m Suicide Sprint
10 Butterfly Sit-Ups
10 MB Squat 20/14
--- 90sec rest between rounds ---
*set the clock for 5 intervals put a time cap of 3min each round then 90sec rest. Athlete must finish the three movements within the time cap. For the suicides, instead of touching the cones from end to end replace it with burpees.
2. ROM WOD
*every 30sec per movement wth a 10sec transition