Speed 7.1/7.2

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 30 x 3
Accel 10, sprint 40 x 3

EMOM 12 w/ 13.2# vest:
100 yard sprint
1st 4 in 14 secs
Last 8 in 15 secs