Speed 4.1/4.2

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 20 x 3
Accel 10, sprint 30 x 3

EMOM 10:
100 yard sprint
All in 14 secs