2 rounds:
Short Lap
8 Jump Pullups
8 Box Pop Ups
8 Ab rolls


Couch Stretch - 1:00 per side 2 times through
Calf Stretch - toes on wall, 1:00 straight leg each then 1:00 slightly bent knee each (affects Soleus)


Pose Drills then NJ Ave Sprints
Drill 1: Hopping then lean drill
Drill 2: Wall "pull" drill
Drill 3: Partner Lean and fall into run
Then each person takes 3 sprint attempts and records their best


15:00 EMOM - 20% BW ea. DB:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press