400m run

3 Rounds:
10/10 Single Arm DB Press 35/20
10m Lateral Banded Walk
10 Jumping Air Squats

Dynamic:
10 Leg Swings
10 Toe Touches
10 Between legs
10 Lunge Back Lean Back
10 Lunge Behinds
10/10/10 Band Pull Aparts

Stretch: 1 Min Each
Couch Stretch
Pigeon Pose
Forward Fold

Workout Prep: (During break btw heats)
6/4 Cal Bike Sprint
4-6 Wallballs
4-6 Cals on rower easy
water
catch breath

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target