Warm up

Foot drills down and back

Then

Jog, high knee, butt kicker, side shuffle, karaoke

Down and back twice

Workout

Every 3 minutes for 15 minutes

4 Shuttle sprint

6 Wall walk

10 Toes to bar

5 minutes rest

Then

Every 3 minutes for 15 minutes

4 shuttle sprint

6 bosu sit-ups

10 db snatch

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