4/4 Friday

Aerobic Warm Up #2

3 consecutive rounds

30 seconds no break

-Prisoner step-ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

Skill

Movements and modifications 

WOD

12x 

30:30

Cardio #1

Mountain climbers 

(Cardio #1- your choice: treadmill, row, jump rope, jumping jacks, bike)