Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Sled Push X 5 (weighted)

Workout:

Quarter Finals Workout #2

With a partner

3 rounds for time of:

50 wall-ball shots 20/14lb
50 lateral burpee box jump-overs 24/20

partition reps as necessary.

Time cap: 20 minutes