Warm-Up 

Agility complex

*Coach's choice cardio*

2 rounds of:

5m - 10m - 15m

1. Forward/ backward

2. Shuffle

3. Carioca

4. Sprinting

5. *10m broad jumps*

WOD

5 rounds of:

3-minute cardio movement (members choice)

30 TRX/ring rows (horizontal body position)