Speed 3.1/3.2 (0630)

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 10 x 3
Accel 10, sprint 20 x 3

EMOM 8:
100 yard sprint
All in 14 secs or less