5 rounds for reps:
400-m run
1:00 max burpee + push-up

TIMECAP: 18:00

DYNAMIC WARM-UP | 10:00
1 set:
200-m run
10 supinated grip scap shrugs
10 small kip swings
15 air squats

1 set:
200-m run
10 supinated grip scap shrugs
10 supinated grip knee raises
15 air squats

1 set:
200-m run
10 supinated grip scap shrugs
10 supinated grip knee-to-elbow
15 air squats

PRE-WORKOUT | 12:00
On a 10:00 clock:
Rope climb practice

MOVEMENT PREP | 4:00
2 sets:
100-m jog
3 burpee + push-ups

COOLDOWN STRETCH | 5:00
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side