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

4 rounds of:

50 lateral jumps over object

20 step ups

200m run or 1 minute 15 second run