Warm-up

  • 400m run
  • Room sprints
  • 30 sec each side lateral med ball throws max reps
  • Mobility bar

 

Strength | Skill

9 rounds: 45 seconds on, 15 seconds rest

  • Plank
  • L-sit sit-ups
  • Superman holds

 

WOD

60-40-20 with partner:

  • KB swings (24/16)
  • Box jumps (24/20)
  • Push-ups
  • 400m run between each set

One partner works at a time except for the run.