Warm Up
3 Rounds
10 3 second squat holds under tension
Lunges
Downward dog toe taps
Strength
100 Push Ups
Break up as needed
WOD
5 Rounds
5 Burpees
Sprint 20 yards
20 Squats
Sprint 10 yards back
10 Sit ups
Sprint 10 yards back
Post
Calf and ankle stretches