A) Warmup:
3 Rounds
30 sec High Knees
30 sec Butt Kicks
10/side Spiderman Lunge with Rotation
5 Inchworms
10m Quad Crawl
B) WOD:
3 Sets
4 min Work @70%
2 min Rest
2 min Work @80%
1 min Rest
3x20 sec Work @90-100% (Rest 40 sec)
*Rest 3 min between sets
*Increasing efforts on 3x20 sec 90% first round, 95% second round, 100% third round.
Whiteboard Briefing: https://youtu.be/VW3Umtt6-Pc