For time:
15 shuttle runs– forward/reverse @ 20 ft. (there and back = 1)
30 box jump-overs (20/24 in)
15 shuttle runs– forward/reverse @ 20 ft. (there and back = 1)
30 toes-to-bars
15 shuttle runs– forward/reverse @ 20 ft. (there and back = 1)
30 double-DB thrusters (20/35 lb)

Post-workout
Accumulate:
30 DB renegade rows

Coach’s notes:

Post time to complete to comments.