Warm Up x 2
Run 1 lap, Grapevines up and back, 10 steps duck walk, 10 med ball overhead throws, 10 DB PP, 10 jump pull-ups

Mobility
Hip flexor stretch w/band x 1:00 ea. side
Standing hamstring stretch w/band x 1:00 ea. side

Speed
7 x NJ Ave. Sprint, ea. for time, 1:00 rest

Workout
10:00 for rounds:
20 Double Unders (sub attempts 20 singles plus 10 tuck jumps)
10 Burpees
10 Sit-Ups

rest 2:00

2 rounds for time:
Run up and back to 1st St.
15 DB Thrusters (35/25#)

Intermediate On-Ramp:
10:00 for rounds:
20 Double Unders (sub 40 singles + 10 jump ¼ squats)
10 Burpees
10 Sit-Ups

rest 2:00

2 rounds for time:
Run up and back to 1st St.
15 DB Thrusters (25/15#)

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