a. 10 x 20 yard sprints (15 seconds rest)
b. 10 x 40 yard sprints (30 seconds rest)
c. 6 x 70 yard sprints (40 seconds rest)
Rest 5 minutes
B. MetCon (Time)
10 Rounds of,
100 yard shuttle
10 Ring Dips (sub 12 Hand Release Push-ups)
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