AC: 3 rds
100 flutter kicks
10 yd monster walk R/L
30 sec kb hold

Prep: Quads
Strength: 2 rds
AMRAP back squat
* same weight
* 2-3 min rest
*each set go till failure

4 rds with a partner
Every 90 sec

40 yd plate push
+ 2 box jumps
(p1 goes then p2 and p3 goes)
Sled/plate weight should be light enough for all out sprint