Warm up: (Done as a group)
3 Rounds
200m Run
10x Burpees
15x Sit ups
Instep to Pigeon
5x Shoulder Pass Through
WOD:
10 Rounds with Vest
60 seconds 15m pro shuttle max reps
60 seconds rest
Purpose shuttle is done by completing a 15m sprint forward and then back pedaling to the starting line then start the next sprint.