10m Cocky walks
10m Heel walks
10m High knee run (knee up, toe up)
10m High knee skip
20 Kettlebell swings moderately light weight
5x 10m Flying starts (6 bounds into 10m sprint, take as long as you need to slow down)
Max Effort 400m Run
8 Rounds, each for time:
Rest 90s after each round
Score your fastest time, write 8 scores in the comments section
Re-grip and reset each rep.
Rest as required after each set.
Crossover Symmetry Iron Scap Protocol