Warm Up 2x:
Short Lap
10 PVC Pass Throughs
10 PVC Halos
10 Kettle Bell Swings
10 Empty Bar Overhead Squat

2:00 /side Banded Shoulder Rotation

3x, For Quality
-Short Lap Fartlek (Run Forward, Side Shuffle, Backwards Shuffle, Side Shuffle, Run Forward)
-5x3 Clapping Push Ups (Each "rep" is a triplet of three clapping push ups, rest can be done between triplets, but not during)
-2 Laps with Prowler (90/60#)

10x, For Time:
3 Ring Dips
5 Knees to Elbows
5 Burpees

Cpmpare Results to 5/27/16