Shuttle run

Warm up
10 Jumping air squats
10 Burpee tuck jumps
20 Bicycles
20 Back ext
30 Double unders/60 Singles

Mobilty
Foam roll

Strength
Deadlift
3x3

Metcon
15 AMRAP
10-20-30-40 yard sprint
20 Push up - 20 Vertical jumps

Rest 5 mins then do

Tabata to the bottom

"No matter what challenge I encounter, I choose to be confident, sure of myself, and unafraid. When I’m faced with a challenge, I step forward with positive enthusiasm, and tell myself the simple, powerful, words of winning, which say: ‘I can do this, I can do this, I can do this!’ . . . and I can."

Post number of rounds completed to comments.