Warm-Up:
Sqauts
Lunges
High Kness
Lateral Shuffles
Jog 30 yrds
run 30 yrds
Stretch quads, glutes, hams & claves
WOD:
Sprints
Complete sixteen (16) 90 yard sprints.
Complete sixteen (16) 90 yard sprints.
*Rest 45 seconds between sprints. *Each person has specific times to complete the sprints in. If you do not perform a sprint in the given time take a penalty.
Each penalty is equal to 10 burpees.
Advanced - 9 to 10 seconds
Intermediate - 11 to 12 seconds
Beginner - 13 to 14 seconds
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