Warm Up 

Agility complex #2

*Coach's choice cardio/ 2 minutes*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Worlds greatest stretch for 30 seconds on each side

3. Shuffle

4. Sampson stretch 30 sends on each side

5. Carioca

6. 10 bootstrap squats

7. 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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