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