Warm Up X 2
Run 1 lap, grapevines up and back, 10 steps duck walk, 10 med ball overhead throws, butt kicks up and back, 12 forward leg swings ea. leg

Mobility
Foam Roll/Lacrosse Ball w/hamstring and IT band emphasis 5-10:00

Speed Work
 x NJ Ave. Sprint 2@50%, 2@75%, 2@85%, 2@95-100%, 1:00 rest

Workout
½ Cindy: 10:00 for rounds:

5 pull-ups
10 push-ups
15 squats

rest 2:00

50 Burpees for time

Intermediate / On-Ramp

½ Cindy: 10:00 for rounds:
5 pull-ups
10 push-ups
15 squats

rest 2:00

30 Burpees for time

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