Complete as many rounds as possible in 12 mins of:
Shuttle Run, 200 m
15 Burpees
10 Box Jumps, 24/20 in
Goal: 4+ Rounds

Shuttle Run = 50m down & back 2x

Shuttle runs should have you working for some quick turn around but still paced. You should be able to get into the burpee and box jump without much hesitation at all. This is a simple workout and because it’s simple we want athletes to focus hard but steady pace!

Shoulder Maintenance
2 Rounds for Quality:
15 Banded Face Pull
15 Plate Muscle Snatch
10 Scap Pull Up

Post Work
1x:
2-3 minute Forward Fold
2-3 minute Adductor Stretch