Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls

Practice
Hand Stand Push Ups (hspu)

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army/Crab

Mats
Ladders
Hurdles

WOD
Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 yards on Minute 3
all the way through
100 yards on Minute 10