3 Rounds
:45 Plank Hold
:30R/:30L Side Plank with Reach
100 Feet Static Plate Hold Walk (elbows close to ribs at 90 degree angle)
10 Hip Bridges w/ Barbell
Mobility: IT Band Roll Out
Not Superset
A. 4×6 Banded Deadlifts – AHAP
B. 100 Russian KBS (70/53) – focus on driving through heels and violently squeezing glutes
3 Rounds – Max Effort Sprint
200 Meter Run
Rest :30
400 Meter Run
Rest :30
200 Meter Run
Rest :30
* Score = total time (including rest)
