11/29 Friday
Warm Up
Agility complex #2
*Coach's choice cardio/ 2 minutes*
2 rounds of:
5m - 10m - 15m
Forward/ backward
Worlds greatest stretch for 30 seconds on each side
Shuffle
Sampson stretch 30 sends on each side
Carioca
10 bootstrap squats
10 mountain climbers
WOD
Tabata the following:
1-Shuttle run
Rest 2 minutes
2- Mountain climbers
Rest 2 minutes
3- Jump rope
Rest 2 minutes
4- Burpees
Ca$h out
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